Zodd the Immortal Full-Body Program

This is a Full-Body Program used to gain strength and hypertrophy your muscles. This program wont be as good as a typical powerlifting program, however for muscle-building it will be leagues better.

This program is 3 times a week, that way you maximize protein synthesis and maximize gains. 

All lifts are synergized on this program, meaning all supplemental isolation lifts + Tier 2 compound movements (OHP, Pulldowns) will feed into your main Tier movements AKA your Barbell Rows and Weighted Dips. 

For this program it is crucial to maximize your outside the gym habits, you're going to these lengths of doing full-body/upper lower to maximize muscle gain yet you're gonna leave gains on the table by not maximizing other habits?

The best advice I can give for the above it to eat sufficient protein (1-1.2 g per lbs of bodyweight), eat all your essential nutrients, vitamins, and minerals and eat an assortment of foods. Maximize your sleep, 8-10 hours, preferably higher is better. Of course don't forget creatine as that is the ultimate supplement to be taking on this program and make sure you are at least in maintenance, or 100-200 calories above ideally when running this program. 

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

ATG Weighted Dips

Pull-Up (Weighted)

Chest Press (Machine)

Chest Supported Row (Dumbbell)

Cuff Lateral Raise (Cable)

Leaning Overhead Tricep Extension (Cable)

Preacher Curl (Machine)

Preacher Hammer Curls (Machine)

Cuff Rear Delt Flies (Cable)

TNF Upper Chest Fly (Cable)

SLDL (Barbell)

Double Paused Leg Extensions 

Decline Sit Up (Weighted)

AD Press

Wide Chest Supported Row (Dumbbell)

Seated BTN Press (Barbell)

Super-Wide Lat Pull-Downs

Katana Pushdowns

Meadows Curl

Reverse Bicep Curl (Cable)

Pec Deck (Machine)

Reverse Pec Deck

Back Extension (Weighted)

Abs Crunch (Machine)

Larsen Press (Barbell)

Wide Grip Lat Pulldown

Paused Weighted Dips

JM Press (Machine)

Platz Squat

Lying Leg Curl

0 reviews for Zodd the Immortal Full-Body Program