ANT/POST (2.33X FREQ)

This program is built on science‑based training principles (inspired by BigPro, Keenan, SBL Frog, etc). Each muscle group is trained three times per week, using movements selected to isolate specific regions for targeted growth. Exercises can be added or swapped based on your preferences, as long as the core structure stays consistent.

TL;DR: get jacked

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Pec Deck (Machine)

Incline Chest Press (Machine)

Lateral Raise (Machine)

Front Delt Raise

Tricep Extension (Cable)

Overhead Tricep Extension (Cable)

Leg Extension

Abs Crunch (Machine)

Hip Adductor (Machine)

Wide Grip Pull-Up

High Row

Kelso Shrug

Rear Delt Fly (Machine)

Preacher Curl (Machine)

Cuffed Reverse Curl

Wrist Curls

Hamstring Curl

Hip Abductor (Machine)

Posterior

Cardio (Zone 2)

Rest

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