Smart gainz, massiv body

This is a hypertrophy Plan with an triple Progression. There is not really a limit to the timeframe you could use this template for. Its two workouts you alternate so Workout A and Workout B

Its generally a 3x 8-15 Plan, where you start at 8 Reps ans try to climb up in reps before anything else. Later on, when you have trouble to improve your weights or Reps, you add a set. You can also add a set when you recover extremly well from your workouts. But try not to go above 5 sets. 

Progression should look Like this:

Workout 1 
3x8,8,8

Workout 2 
3x 9,9,9 or 3x 9,8,8

So you add reps when you are able too and try to get with you choose. Weight Up to 15 Reps in all 3 Sets. Once done, you increse weight by a larger margin and fall back to 8 Reps to start all over. 
This allows you to milk a weight and you can Progress slowly and Safe. 

When you get stronger and getting Reps in or you want a changeup, simply add a set.

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

Deadlift (Barbell)

Pec Fly (Dumbbell)

Split Squat (Dumbbell)

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

Overhead Extension (Dumbbell)

Sit Up

Squat (Barbell)

Bench Press (Barbell)

Barbell Row

Upright Row (Barbell)

Bicep Curl (Barbell)

Lying Tricep Extension (Barbell)

0 reviews for Smart gainz, massiv body