Muscle hypertrophy for every Baki and Kengan Ashura wannabes

To build muscle quickly and naturally while doing other sports on the side (In my case it’s Martial Arts).

Keep in mind that this workout is hard to get used to and may take months to see results.

I just love pushing myself is all. 

And now, you can too🫵🏼

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Dip (Bodyweight)

Lat Pulldown

Seated Wide-Grip Row (Cable)

Seated Row (Machine)

Single Arm High Row (Cable)

Pecs/Back

Create big fit arms and shoulders that will keep your hands up in round 7🥊

Tricep Pushdown (Cable)

Pull-Up (Bodyweight)

Incline Curl (Dumbbell)

Rear Delt Fly (Machine)

Standing Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Lateral Raise (Cable)

Arms/Shoulders

Warm up with road work or skipping ropes 

Hanging Leg Raise

Sit Up

Russian Twist (Dumbbell)

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Press

Abs/Legs

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