Agmine: x5 Hybrid Training Program

About 4-5 Hours per Week, High Intensity Low Volume, Progressive Overloading, Rest Times is 2-3 minutes for compound movements 1 minute for auxiliary movements. Keep for a month then change what ever you please with slight variations. For sets and reps it’s 2-3 sets of 6-10 reps for compound movements and 2-3 sets of 8-15 reps for auxiliary movements, find the rep count you struggle on within that and be consistent with trying to conquer that rep count. So let’s say you do 9 reps for two out of the three sets, then you would keep trying at 9 reps and go higher until you hit that limit rep count. Then increase the weight and start over, that is known as double progression. Single progression is just increasing the weight, rep or set count alone. Also focus on a nice and slow eccentric and an explosive concentric to prioritize muscle stretch flexion and growth. 1 gallon of water per day as well as 10,000 steps per day. Also do not forget calorie count, and the food that you eat personally, I cannot strictly count calories so I just recommend eating relatively healthy and not thinking about it too much. Sleep isn’t also a very important aspect that you should prioritize focus on 7-8 hours of sleep a day.

But this is only the start I’ll keep changing things around as I get better.

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Week 1

For the lower body, there is roughly 4 different muscle groups you have to target 

Heel Elevated Squats (Conventional/ Wide grip)

Lying Leg Curl

Calf Raise (Machine)

Hip Adductor (Machine)

Romanian Deadlift (Barbell)

Leg Extension

Lower 

For upper body, there is roughly 3 muscle groups, and the arms to focus on

Bench Press (Barbell)

Lat Pulldown

Incline Bench Press (Barbell)

Bent Over Row (Barbell)

Overhead Tricep Extension (Cable)

Bicep Curl (Cable)

Lateral Raise (Cable)

Upper 

This day you be focusing on certain muscle groups throughout the entire body

Squat (Paused)

Standing Pullover (Cable)

Seated Hamstring Curl

Full Body 

This entire day is just prioritizing the growth for your arms

Reverse Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Incline Curl (Dumbbell)

Dip (Bodyweight)

Pull-Up (Bodyweight)

Barbell Row

Arms 

Extra day just for auxiliary and minor movements 

Hanging Leg Raise

Chin-Up (Bodyweight)

Core

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