FuFo - What doesn't kill you makes you Stronger.

Unleash your inner strength with the FuFo program, designed to transform your physique in just one week. This intense 6-day regimen focuses on building muscle through targeted exercises for your shoulders, triceps, and chest, utilizing a full gym setup. Each session combines high-rep movements like Cable Chest Flys and Barbell Overhead Presses, pushing your limits and maximizing gains. Get ready to embrace the challenge and emerge stronger than ever!

Stuck without progress? Ready to destroy yourself to get the gains? Try this Fuck around and find out program. It might work, it might not, either way you're going to be putting in work.

Every second week you test for strength gains and input new training maxes, then restart ad infinitum.

Day 1 - Focus on Chest, Back and Biceps
Day 2 - Focus on Quads, Calves and Squats
Day 3 - Focus on Shoulders, Triceps and Chest
Day 4 - Focus on Glutes, Hammies and Deadlifts
Day 5 - Focus on Chest, Triceps, Upper Back
Day 6 - Focus on Quads, Calves, Squats and Core

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Week 1

Chest Fly (Cable)

Lateral Raise (Cable)

Overhead Press (Barbell)

Incline Bench Press (Barbell)

Front Raise

Chest Fly (Machine)

Lateral Raise (Dumbbell)

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Smith Machine)

Shoulder, Triceps, Chest 

Back Extension (Weighted)

Hamstring Curl

Deadlift (Barbell)

Good Morning

Hip Thrust (Barbell)

Hip Abductor (Machine)

Hip Adductor (Machine)

Rack Pull (Barbell)

Glutes, Hamstrings, Deadlifts 

Bench Press (Dumbbell)

Pec Fly (Dumbbell)

Bench Press (Close Grip)

JM Press

Single Arm Row (Dumbbell)

T-Bar Row

Lat Pulldown

Rear Delt Fly (Machine)

Pull-Up (Bodyweight)

Chest, Triceps, Upper Back 

Leg Extension

Leg Press

Squat (Paused)

Hack Squat

Zercher Squat (Barbell)

Seated Calf Raise

Step-Up (Weighted)

Decline Crunch

Box Jump

Quads, Calves, Core 

Incline Bench Press (Dumbbell)

Lying Tricep Extension (Barbell)

Bench Press (Barbell)

Pendlay Row

Bicep Curl (Barbell)

Concentration Curl

Dip (Weighted)

Chest, Back, Biceps 

Standing Calf Raise

Squat (Barbell)

Single Leg Press

Lunge (Barbell)

Quads, , Calves, Squat

1 reviews for FuFo - What doesn't kill you makes you Stronger.