My ADHD made me do this

Program Description

Never get bored, but get bigger and stronger, and use every dang piece of equipment in the gym. Add arms to whatever day you like. I like heavy ez curls and heavy skull crushers to day 2 (1st UB day of the week) and cable bi and tri on day 4 (second upper body day). I usually do reverse squats and other hip flexor work plus calves to finish off lower body days. Core work I do during rest periods because I have puppy brain and can't sit still for two minutes but up to you when you mix in abs/core/accessories. Lower body warm-up options: Treadmill/bike/rower 5-10min Hip mobility exercises Kettlebell swings 2×10 Box jumps 2×4 Lat lunge 1-2×10 Curtsy Lunges 1-2×10 Single leg deadlift 1-2×10 Sled push/pull ×2 Lower body finisher options: Split Squat jumps Reverse squats Calf raises Upper body warm-up options: Walk/bike/rower Arm circles Shoulder dislocation Lu raises Lock 3 Banded pull aparts w/ 5-10 second holds Upside down, kettlebell presses

Program Overview