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Muscle Builder: Resensitization Plan
by JL
1 athletes joined
Program Description
This four-week mesocycle is structured to induce a phase of resensitization in the body. Through the deliberate reduction in training volumes, the implementation of heavier weights, and a decreased variety of movements, the aim is to attenuate the body's adaptational response. This process serves to restore sensitivity to subsequent high-volume training phases. - Select weights tailored to the prescribed Reps and RPE. Lower Reps and higher RPE values indicate the use of heavier weights. - Allow 2-3 minutes of rest between exercises, with shorter rest periods for isolation exercises and longer intervals for compound movements. - Implement active rest between training days, engaging in moderate activities such as walking. - Although this program spans only four weeks, it is recommended to incorporate a week of active rest following its completion. While gym activity is ok during this period, it should be of a light intensity.
Program Overview
Level
Novice, Beginner, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Feb 25, 2024 04:47
Last Edited
May 08, 2024 02:24
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Week 1
1 / 4 Weeks
Day 1
1
Lat Pulldown
4 Sets
6 Reps
@7
2
Hack Squat
4 Sets
6 Reps
@7
3
Bicep Curl (Barbell)
3 Sets
6 Reps
@7
4
Calf Press (Leg Press Machine)
3 Sets
6 Reps
@7
Day 3
1
Barbell Row
4 Sets
6 Reps
@7
2
Leg Extension
4 Sets
6 Reps
@7
3
Incline Curl (Dumbbell)
3 Sets
6 Reps
@7
4
Calf Press (Leg Press Machine)
3 Sets
6 Reps
@7
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
@7
2
Stiff Leg Deadlift
4 Sets
5 Reps
@7
3
V-Handle Tricep Pushdown (Cable)
3 Sets
6 Reps
@7
4
Upright Row (Cable)
3 Sets
6 Reps
@7
Day 4
1
Deadlift (Barbell)
4 Sets
5 Reps
@7
2
Incline Bench Press (Smith Machine)
4 Sets
5 Reps
@7
3
Skull Crushers (Smith Machine)
3 Sets
6 Reps
@7
4
Leg Curl
4 Sets
6 Reps
@7
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
@7
2
Stiff Leg Deadlift
4 Sets
5 Reps
@7
3
V-Handle Tricep Pushdown (Cable)
3 Sets
6 Reps
@7
4
Upright Row (Cable)
3 Sets
6 Reps
@7
Day 1
1
Lat Pulldown
4 Sets
6 Reps
@8
2
Hack Squat
4 Sets
6 Reps
@8
3
Bicep Curl (Barbell)
3 Sets
6 Reps
@7
4
Calf Press (Leg Press Machine)
3 Sets
6 Reps
@7
Day 4
1
Deadlift (Barbell)
4 Sets
5 Reps
@7
2
Incline Bench Press (Smith Machine)
4 Sets
5 Reps
@8
3
Skull Crushers (Smith Machine)
3 Sets
6 Reps
@7
4
Leg Curl
4 Sets
6 Reps
@7
Day 3
1
Barbell Row
4 Sets
6 Reps
@8
2
Leg Extension
4 Sets
6 Reps
@7
3
Incline Curl (Dumbbell)
3 Sets
6 Reps
@7
4
Calf Press (Leg Press Machine)
3 Sets
6 Reps
@7
Day 1
1
Lat Pulldown
4 Sets
6 Reps
@8
2
Hack Squat
4 Sets
6 Reps
@8
3
Bicep Curl (Barbell)
3 Sets
6 Reps
@7
4
Calf Press (Leg Press Machine)
3 Sets
6 Reps
@7
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Stiff Leg Deadlift
4 Sets
5 Reps
@8
3
V-Handle Tricep Pushdown (Cable)
3 Sets
6 Reps
@7
4
Upright Row (Cable)
3 Sets
6 Reps
@7
Day 3
1
Barbell Row
4 Sets
6 Reps
@9
2
Leg Extension
4 Sets
6 Reps
@7
3
Incline Curl (Dumbbell)
3 Sets
6 Reps
@7
4
Calf Press (Leg Press Machine)
3 Sets
6 Reps
@7
Day 4
1
Deadlift (Barbell)
4 Sets
5 Reps
@8
2
Incline Bench Press (Smith Machine)
4 Sets
5 Reps
@8
3
Skull Crushers (Smith Machine)
3 Sets
6 Reps
@7
4
Leg Curl
4 Sets
6 Reps
@7
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
5 Reps
5 Reps
@8
@9
2
Stiff Leg Deadlift
2 Sets
2 Sets
5 Reps
5 Reps
@8
@9
3
V-Handle Tricep Pushdown (Cable)
3 Sets
6 Reps
@8
4
Upright Row (Cable)
3 Sets
6 Reps
@8
Day 1
1
Lat Pulldown
2 Sets
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
2
Hack Squat
2 Sets
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
3
Bicep Curl (Barbell)
3 Sets
6 Reps
@8
4
Calf Press (Leg Press Machine)
3 Sets
6 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
1 Set
5 Reps
5 Reps
@8
@9
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
3
Skull Crushers (Smith Machine)
3 Sets
6 Reps
@8
4
Leg Curl
2 Sets
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
Day 3
1
Barbell Row
3 Sets
1 Set
6 Reps
6 Reps
@9
@10
2
Leg Extension
2 Sets
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
3
Incline Curl (Dumbbell)
3 Sets
6 Reps
@8
4
Calf Press (Leg Press Machine)
3 Sets
6 Reps
@8
Day 5
1
Stretching
1 Set
1 mins