Humiston Science Based Program

5 - Day Full body growth, with a focus on properly doing the exercises.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Dead Hang

Barbell Pullover

Wide Grip Lat Pulldown

Seated Row (Cable)

T-Bar Row

Hyperextension

Wide Grip Pull-Up

Seated Calf Raise

Power Shrug

Y Raise (Dumbbell)

Back / Traps / Calves

Incline DB Press

Flat DB Press

DIPS

Pec Deck (Machine)

Incline French Press

Reverse Grip Tricep Extension

Straight Bar Extensions

Hanging Leg Raise

Chest / Triceps / ABS

Behind The Back Barbell Raise

Incline Dumbell Lateral Raise

Supinated Heavy Press

Lateral Raise (Dumbbell)

Partial Lateral Raise (Cable)

Around The World

Incline Curl (Dumbbell)

Drag Curls

Spider Curl

Concentration Curl

Standing Calf Raise

Shoulders / Biceps / Calves

Sumo Deadlift (Barbell)

SIngle Leg Glute Hyper

Leg Curl

Squat (Barbell)

Walking Lunge (Dumbbell)

Stiff Leg Deadlift

Quads / Hamstrings / Glutes

Cardio

Dumbbell Row

Shrug (Dumbbell)

Reverse Shrug

Decline Bench Press (Barbell)

Chest Fly (Cable)

French Press

Bench Press (Close Grip)

Leg Raise (Captain's Chair)

Chest / Triceps/ ABS

Supinated Barbell Front Raise

Machine Rear Delt Raise

Rear Delt Fly (Cable)

Incline Bus Driver

Upright Row (Barbell)

Shoulders / Bicep / Claves

Hip Thrust (Machine)

Lying Leg Curl

Hack Squat

Leg Press

Leg Extension

Incline Cable Pullover

Pendlay Row

Kelso Shrug

Deadlift (Barbell)

Back / Traps/ Calves

Tricep Extension (Dumbbell)

Decline Crunch

Cable Rear Delt Raise

Single Arm Push Press (Dumbbell)

Reverse Lunge (Dumbbell)

Squat (Low Bar)

Split Squat (Dumbbell)

Step-Up (Weighted)

Rack Pullup

Seated High Elbow Rows

Incline High Elbow Row

Face Pull

Single Arm Tricep Extension (Cable)

Decline Bench Press (Dumbbell)

Close Grip Bench Press (Smith Machine)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Preacher Curl (EZ Bar)

Calf Raise (Leg Press)

Shoulder / Biceps / Calves

Reverse Smith Lunge

Seated Hamstring Curl

Single Leg Press

Sissy Squat

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