Law of Accumulation

If you have further questions or want 1 to 1 coaching, message me on Instagram:
》@_ijuliani_《

This is a very effective Split to build muscle.
Its based on Science based Lifting. 
Everything from exercise selection to setup or Rep Range is perfectly thought through and backed up by Science. Of course you can always change up a few things based on your body, strenghts and weaknesses.
Further: The explaination is on german, but its still simple enough to understand.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Walk

Pull-Up (Weighted)

Single Arm Iso Row

Lat Pulldown (Close Grip)

Back Extension

Bayesian Curl

Pull Day (Dienstag)

Incline Cable Chest Press

Seated Cable Chest Press

Shoulder Press (Machine)

Lateral Raise (Cable)

Single Arm Tricep Extension (Cable)

Push Day (Montag)

Chest, Back, Shoulders, Triceps, Biceps & Forearms

Single Arm Rear Delt Cable Fly

Single Arm Overhead Tricep Extension

Shrug (Dumbbell)

Wrist Curls

Wrist Extension (Dumbbell)

Upper (Freitag)

Ergänzung zu Leg Day (Samstag)
-> Quadtriceps, Hamstrings, Calves, & Abs

Cycling

Leg Curl

Leg Extension

Calf Raise (Leg Press)

Abs Crunch (Machine)

Lower (Donnerstag)

Squat (Smith Machine)

Hip Adductor (Machine)

Leg Day (Samstag)

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