Turtle Hermit School 2x full

build strength and size at the same time in the most efficient manner.

based on alex leonidas' naturally enhanced ebook
buy his book to learn the secrets in order to maximize this program

the recovery demands are high, adjust accordingly

use very light resistance bands for warm up and recovery

default

Week 1

Week 2

Overhead Press (Barbell)

Bench Press (Close Grip)

Tricep Dip (Bodyweight)

Face Pull

Deadlift (Barbell)

Pendlay Row

Shrug (Barbell)

Reverse Lunge (Barbell)

intensity

Push Up

Seated Overhead Press (Dumbbell)

Overhead Tricep Extension (Cable)

Rear Delt Fly (Cable)

Behind The Back Lateral Raise (Cable)

Romanian Deadlift (Barbell)

Wide Grip Pull-Up

Seated Wide-Grip Row (Cable)

Shrug (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Hanging Leg Raise

volume

Bench Press (Paused)

Dip (Weighted)

Skull Crusher (Barbell)

Rear Delt Fly (Dumbbell)

Squat (Paused)

Barbell Row

Stiff Leg Deadlift

Hack Squat

Leg Curl

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