Jacked Mini Wheat

Gain muscle, recomp bodyfat. Build adherence and consistency. Bigger Bench & Delts. Biceps. Abs. Bigger Squat. Glute & Quad growth. Avoid knee pain. Be able to do pull-ups unassisted(back strength).

default

Week 1

Week 2

Week 3

Week 4

Single Leg Romanian Deadlift

Bulgarian Split Squat (Bodyweight)

Hip Adductor (Machine)

Squat (Paused)

Hamstring Curl

Leg Extension

Single Leg Press

Walking Lunge

Kettlebell Press

Bench Press (Paused)

Tricep Pushdown (Cable)

Incline Chest Press (Machine)

Overhead Tricep Extension (Cable)

Dip (Bodyweight)

Chest Fly (Cable)

Push

Seated Row (Cable)

Pull-Up (Assisted)

Bicep Curl (Cable)

Single Arm High Row (Cable)

Incline Curl (Dumbbell)

Rear Delt Fly (Machine)

Pull

Walk

Decline Crunch (Weighted)

Leg Raise (Captain's Chair)

Russian Twist

Stairmaster

Active Rest/Abs

Goblet Squat

Split Squat (Dumbbell)

Leg Press

Romanian Deadlift (Dumbbell)

Hip Abductor (Machine)

Seated Calf Raise

Back Extension

Lower

Wide Grip Lat Pulldown

Deadlift (Deficit)

Deadlift (Barbell)

Lateral Raise (Cable)

Viking Press

Standing Pullover (Cable)

Lateral Raise (Dumbbell)

Upper

Cable Crunch

0 reviews for Jacked Mini Wheat