Bodybuilding Masterclass

This is a push pull program. Legs are incorporated on both days so there's no single leg day but you still hit them multiple times a week from every angle without overlapping muscles. I personally dislike leg days so having them incorporated throughout the week is a plus for adherence (the most important part of working out and the key for getting results). His video explains the whole program: https://youtu.be/zmi8WfCN45o?si=g_TQlFVpUceXeKgl

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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

Stiff Leg Deadlift

Lat Pulldown

T-Bar Row

Preacher Curl (EZ Bar)

Single Arm Rear Delt Fly (Cable)

Abs Crunch (Bodyweight)

Bench Press (Smith Machine)

Incline Bench Press (Smith Machine)

One Arm Lateral Raise (Dumbbell)

Overhead Extension (EZ Bar)

Leg Extension

Seated Calf Raise

Lat Pulldown (Single Arm)

Seated Row (Cable)

Single Arm Cable Curl

Rear Delt Fly (Dumbbell)

Seated Hamstring Curl

Behind-The-Neck Press (Smith Machine)

Lateral Raise (Dumbbell)

JM Press (Smith Machine)

Leg Press

Calf Raise (Leg Press)

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