logo
ManBearPig - 4 Day Torso Limbs Split
by Tom M.
64 athletes joined
4.0
(1 rating)
Program Description
Solid all-rounder with a good mixture of rep-ranges, great exercise variety and just a fun program. This program is guaranteed to get you bigger and stronger. Please note this is on the lower volume, high intensity end. So be prepared to push yourself! Happy lifting!
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jan 06, 2024 09:29
Last Edited
Jun 16, 2024 04:51
down_app
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
6-10 Reps
@9
4
Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Upright Row (Barbell)
2 Sets
8-12 Reps
@8
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@9
2
Lunge (Dumbbell)
2 Sets
6-10 Reps
@9
3
Standing Calf Raise
2 Sets
AMRAP
@10
4
Lying Leg Curl
2 Sets
AMRAP
@10
5
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
6
Hammer Curl
3 Sets
AMRAP
@10
Day 3
1
Overhead Press (Barbell)
2 Sets
5-8 Reps
@9
2
Lateral Raise (Machine)
3 Sets
10-20 Reps
@10
3
Bent Over Row (Barbell)
2 Sets
6-8 Reps
@9
4
Larson Press
2 Sets
6-10 Reps
@9
5
Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Fly Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
Day 4
1
High Bar Squat (Barbell)
2 Sets
6-10 Reps
@9
2
Back Extension (Weighted)
2 Sets
15-20 Reps
@8
3
Leg Extension
2 Sets
AMRAP
@10
4
Standing Calf Raise
2 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
6
Preacher Curl (Barbell)
3 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
6-10 Reps
@9
4
Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Upright Row (Barbell)
2 Sets
8-12 Reps
@8
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@9
2
Lunge (Dumbbell)
2 Sets
6-10 Reps
@9
3
Standing Calf Raise
2 Sets
AMRAP
@10
4
Lying Leg Curl
2 Sets
AMRAP
@10
5
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
6
Hammer Curl
3 Sets
AMRAP
@10
Day 3
1
Overhead Press (Barbell)
2 Sets
5-8 Reps
@9
2
Lateral Raise (Machine)
3 Sets
10-20 Reps
@10
3
Bent Over Row (Barbell)
2 Sets
6-8 Reps
@9
4
Larson Press
2 Sets
6-10 Reps
@9
5
Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Fly Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
Day 4
1
High Bar Squat (Barbell)
2 Sets
6-10 Reps
@9
2
Back Extension (Weighted)
2 Sets
15-20 Reps
@8
3
Leg Extension
2 Sets
AMRAP
@10
4
Standing Calf Raise
2 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
6
Preacher Curl (Barbell)
3 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
6-10 Reps
@9
4
Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Upright Row (Barbell)
2 Sets
8-12 Reps
@8
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@9
2
Lunge (Dumbbell)
2 Sets
6-10 Reps
@9
3
Standing Calf Raise
2 Sets
AMRAP
@10
4
Lying Leg Curl
2 Sets
AMRAP
@10
5
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
6
Hammer Curl
3 Sets
AMRAP
@10
Day 3
1
Overhead Press (Barbell)
2 Sets
5-8 Reps
@9
2
Lateral Raise (Machine)
3 Sets
10-20 Reps
@10
3
Bent Over Row (Barbell)
2 Sets
6-8 Reps
@9
4
Larson Press
2 Sets
6-10 Reps
@9
5
Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Fly Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
Day 4
1
High Bar Squat (Barbell)
2 Sets
6-10 Reps
@9
2
Back Extension (Weighted)
2 Sets
15-20 Reps
@8
3
Leg Extension
2 Sets
AMRAP
@10
4
Standing Calf Raise
2 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
6
Preacher Curl (Barbell)
3 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
6-10 Reps
@9
4
Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Upright Row (Barbell)
2 Sets
8-12 Reps
@8
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@9
2
Lunge (Dumbbell)
2 Sets
6-10 Reps
@9
3
Standing Calf Raise
2 Sets
AMRAP
@10
4
Lying Leg Curl
2 Sets
AMRAP
@10
5
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
6
Hammer Curl
3 Sets
AMRAP
@10
Day 3
1
Overhead Press (Barbell)
2 Sets
5-8 Reps
@9
2
Lateral Raise (Machine)
3 Sets
10-20 Reps
@10
3
Bent Over Row (Barbell)
2 Sets
6-8 Reps
@9
4
Larson Press
2 Sets
6-10 Reps
@9
5
Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Fly Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
Day 4
1
High Bar Squat (Barbell)
2 Sets
6-10 Reps
@9
2
Back Extension (Weighted)
2 Sets
15-20 Reps
@8
3
Leg Extension
2 Sets
AMRAP
@10
4
Standing Calf Raise
2 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
6
Preacher Curl (Barbell)
3 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
6-10 Reps
@9
4
Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Upright Row (Barbell)
2 Sets
8-12 Reps
@8
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@9
2
Lunge (Dumbbell)
2 Sets
6-10 Reps
@9
3
Standing Calf Raise
2 Sets
AMRAP
@10
4
Lying Leg Curl
2 Sets
AMRAP
@10
5
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
6
Hammer Curl
3 Sets
AMRAP
@10
Day 3
1
Overhead Press (Barbell)
2 Sets
5-8 Reps
@9
2
Lateral Raise (Machine)
3 Sets
10-20 Reps
@10
3
Bent Over Row (Barbell)
2 Sets
6-8 Reps
@9
4
Larson Press
2 Sets
6-10 Reps
@9
5
Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Fly Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
Day 4
1
High Bar Squat (Barbell)
2 Sets
6-10 Reps
@9
2
Back Extension (Weighted)
2 Sets
15-20 Reps
@8
3
Leg Extension
2 Sets
AMRAP
@10
4
Standing Calf Raise
2 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
6
Preacher Curl (Barbell)
3 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
6-10 Reps
@9
4
Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Upright Row (Barbell)
2 Sets
8-12 Reps
@8
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@9
2
Lunge (Dumbbell)
2 Sets
6-10 Reps
@9
3
Standing Calf Raise
2 Sets
AMRAP
@10
4
Lying Leg Curl
2 Sets
AMRAP
@10
5
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
6
Hammer Curl
3 Sets
AMRAP
@10
Day 3
1
Overhead Press (Barbell)
2 Sets
5-8 Reps
@9
2
Lateral Raise (Machine)
3 Sets
10-20 Reps
@10
3
Bent Over Row (Barbell)
2 Sets
6-8 Reps
@9
4
Larson Press
2 Sets
6-10 Reps
@9
5
Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Fly Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
Day 4
1
High Bar Squat (Barbell)
2 Sets
6-10 Reps
@9
2
Back Extension (Weighted)
2 Sets
15-20 Reps
@8
3
Leg Extension
2 Sets
AMRAP
@10
4
Standing Calf Raise
2 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
6
Preacher Curl (Barbell)
3 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
6-10 Reps
@9
4
Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Upright Row (Barbell)
2 Sets
8-12 Reps
@8
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@9
2
Lunge (Dumbbell)
2 Sets
6-10 Reps
@9
3
Standing Calf Raise
2 Sets
AMRAP
@10
4
Lying Leg Curl
2 Sets
AMRAP
@10
5
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
6
Hammer Curl
3 Sets
AMRAP
@10
Day 3
1
Overhead Press (Barbell)
2 Sets
5-8 Reps
@9
2
Lateral Raise (Machine)
3 Sets
10-20 Reps
@10
3
Bent Over Row (Barbell)
2 Sets
6-8 Reps
@9
4
Larson Press
2 Sets
6-10 Reps
@9
5
Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Fly Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
Day 4
1
High Bar Squat (Barbell)
2 Sets
6-10 Reps
@9
2
Back Extension (Weighted)
2 Sets
15-20 Reps
@8
3
Leg Extension
2 Sets
AMRAP
@10
4
Standing Calf Raise
2 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
6
Preacher Curl (Barbell)
3 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
6-10 Reps
@9
4
Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Upright Row (Barbell)
2 Sets
8-12 Reps
@8
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@9
2
Lunge (Dumbbell)
2 Sets
6-10 Reps
@9
3
Standing Calf Raise
2 Sets
AMRAP
@10
4
Lying Leg Curl
2 Sets
AMRAP
@10
5
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
6
Hammer Curl
3 Sets
AMRAP
@10
Day 3
1
Overhead Press (Barbell)
2 Sets
5-8 Reps
@9
2
Lateral Raise (Machine)
3 Sets
10-20 Reps
@10
3
Bent Over Row (Barbell)
2 Sets
6-8 Reps
@9
4
Larson Press
2 Sets
6-10 Reps
@9
5
Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Fly Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
Day 4
1
High Bar Squat (Barbell)
2 Sets
6-10 Reps
@9
2
Back Extension (Weighted)
2 Sets
15-20 Reps
@8
3
Leg Extension
2 Sets
AMRAP
@10
4
Standing Calf Raise
2 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
6
Preacher Curl (Barbell)
3 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
6-10 Reps
@9
4
Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Upright Row (Barbell)
2 Sets
8-12 Reps
@8
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@9
2
Lunge (Dumbbell)
2 Sets
6-10 Reps
@9
3
Standing Calf Raise
2 Sets
AMRAP
@10
4
Lying Leg Curl
2 Sets
AMRAP
@10
5
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
6
Hammer Curl
3 Sets
AMRAP
@10
Day 3
1
Overhead Press (Barbell)
2 Sets
5-8 Reps
@9
2
Lateral Raise (Machine)
3 Sets
10-20 Reps
@10
3
Bent Over Row (Barbell)
2 Sets
6-8 Reps
@9
4
Larson Press
2 Sets
6-10 Reps
@9
5
Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Fly Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
Day 4
1
High Bar Squat (Barbell)
2 Sets
6-10 Reps
@9
2
Back Extension (Weighted)
2 Sets
15-20 Reps
@8
3
Leg Extension
2 Sets
AMRAP
@10
4
Standing Calf Raise
2 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
6
Preacher Curl (Barbell)
3 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
6-10 Reps
@9
4
Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Upright Row (Barbell)
2 Sets
8-12 Reps
@8
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@9
2
Lunge (Dumbbell)
2 Sets
6-10 Reps
@9
3
Standing Calf Raise
2 Sets
AMRAP
@10
4
Lying Leg Curl
2 Sets
AMRAP
@10
5
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
6
Hammer Curl
3 Sets
AMRAP
@10
Day 3
1
Overhead Press (Barbell)
2 Sets
5-8 Reps
@9
2
Lateral Raise (Machine)
3 Sets
10-20 Reps
@10
3
Bent Over Row (Barbell)
2 Sets
6-8 Reps
@9
4
Larson Press
2 Sets
6-10 Reps
@9
5
Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Fly Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
Day 4
1
High Bar Squat (Barbell)
2 Sets
6-10 Reps
@9
2
Back Extension (Weighted)
2 Sets
15-20 Reps
@8
3
Leg Extension
2 Sets
AMRAP
@10
4
Standing Calf Raise
2 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
6
Preacher Curl (Barbell)
3 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
6-10 Reps
@9
4
Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Upright Row (Barbell)
2 Sets
8-12 Reps
@8
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@9
2
Lunge (Dumbbell)
2 Sets
6-10 Reps
@9
3
Standing Calf Raise
2 Sets
AMRAP
@10
4
Lying Leg Curl
2 Sets
AMRAP
@10
5
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
6
Hammer Curl
3 Sets
AMRAP
@10
Day 3
1
Overhead Press (Barbell)
2 Sets
5-8 Reps
@9
2
Lateral Raise (Machine)
3 Sets
10-20 Reps
@10
3
Bent Over Row (Barbell)
2 Sets
6-8 Reps
@9
4
Larson Press
2 Sets
6-10 Reps
@9
5
Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Fly Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
Day 4
1
High Bar Squat (Barbell)
2 Sets
6-10 Reps
@9
2
Back Extension (Weighted)
2 Sets
15-20 Reps
@8
3
Leg Extension
2 Sets
AMRAP
@10
4
Standing Calf Raise
2 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
6
Preacher Curl (Barbell)
3 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
6-10 Reps
@9
4
Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Upright Row (Barbell)
2 Sets
8-12 Reps
@8
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@9
2
Lunge (Dumbbell)
2 Sets
6-10 Reps
@9
3
Standing Calf Raise
2 Sets
AMRAP
@10
4
Lying Leg Curl
2 Sets
AMRAP
@10
5
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
6
Hammer Curl
3 Sets
AMRAP
@10
Day 3
1
Overhead Press (Barbell)
2 Sets
5-8 Reps
@9
2
Lateral Raise (Machine)
3 Sets
10-20 Reps
@10
3
Bent Over Row (Barbell)
2 Sets
6-8 Reps
@9
4
Larson Press
2 Sets
6-10 Reps
@9
5
Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Fly Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
Day 4
1
High Bar Squat (Barbell)
2 Sets
6-10 Reps
@9
2
Back Extension (Weighted)
2 Sets
15-20 Reps
@8
3
Leg Extension
2 Sets
AMRAP
@10
4
Standing Calf Raise
2 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
6
Preacher Curl (Barbell)
3 Sets
AMRAP
@10
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
4.00/ 5
Laksh V.Man
5 months ago
0 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Good program