Unleash your strength with "Hol me back, Bro!"—a comprehensive 12-week program designed for dedicated lifters looking to build muscle and improve overall fitness. Comprising four intense training days each week, this program features a balanced mix of compound and isolation exercises, targeting all major muscle groups. Expect to push your limits with movements like the Platz Squat and Romanian Deadlift, all while honing your technique with guided video demonstrations. Get ready to transform your physique and elevate your performance!

Hol me back, Bro!

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Platz Squat

Romanian Deadlift (Barbell)

Leg Extension

Dragon Flag

Neck Extension

Face Pull

Legs 1

Bench Press (Smith Machine)

Pullover (Dumbbell)

Seated Wide-Grip Row (Cable)

Incline Bench Press (Dumbbell)

Wide Grip Lat Pulldown

Standing Behind Neck Shoulder Press (Barbell)

Preacher Curl (Barbell)

Lateral Raise (Dumbbell)

Upper 1

Hack Squat

Good Morning

Lying Leg Curl

Legs 2

JM Press

Incline Curl (Dumbbell)

Lateral Raise (Machine)

Reverse Pec Deck

Hammer Curl

Decline Crunch (Weighted)

Neck Curl

Bro Day

Reverse Grip Bench Press (Smith Machine)

Chin-Up (Bodyweight)

Dip (Bodyweight)

Dumbbell Row

Arnold Press

Barbell Row

Tricep Pushdown (Cable)

Reverse Bicep Curl (EZ Bar)

Upper 2

undefined reviews for Hol me back, Bro!