Kursat

12 week program focused on building mass and strength. 

The first 4 weeks consist of a preperation phase where it starts off with low volume high reps while prioritizing accessories first. The number volume and intensity increases gradually as the reps decrease. This allows the accesories that are usually focused on after compounds to get stronger while the body adapts to the high volume.

The 5-8th week cycle consists of compound movements done in pyramid sets. This allows for the targeted areas to be worked before the heavier low rep sets, causing hyperthrophy and fatigue resistance in the nervous system. 

The last 4 weeks consist of reverse pyramids. Compound heavy low rep lifts will be the starting point for the exercises. In the past two months the body has been set up to maximize strength output in this area. With the reverse pyramid scheme, the weights will have to be lowered while the reps increase, certifying that the muscle has been truly pushed to its limits while minimizing injury chance.

Leg days are designed for upkeep and enjoyment.

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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

JM Press (Smith Machine)

V-Handle Tricep Pushdown (Cable)

Overhead Extension (EZ Bar)

Upright Row (Barbell)

Push Press (Barbell)

21s (EZ Bar)

Preacher Curl (EZ Bar)

Bicep Curl (Cable)

Bent Over Row (Barbell)

Behind-the-Neck Lat Pulldown

Tricep Rope Push Down (Cable)

Single Arm Pushdown

Cable Crossover

Bench Press (Wide Grip)

Seated Military Press (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Skull Crusher (Barbell)

Seated Row (Cable)

Lat Pulldown

Pullover (EZ Bar)

Crossbody Hammer Curl

Face-away Curl

Incline Bench Press (Smith Machine)

Bench Press (Dumbbell)

Chest Fly (Machine)

Chest Press (Machine)

Seated Military Press (Smith Machine)

Shoulder Press (Machine)

Front Raise

Single Arm Cable Dip

Lat Pulldown (Single Arm)

Seated Wide-Grip Row (Cable)

Barbell Row

Bicep Curl (Barbell)

Alternating Dumbbell Curl

Bench Press (Close Grip)

Chest Fly (Cable)

Leg Press

Leg Extension

Box Squat (Barbell)

Romanian Deadlift (Barbell)

Single Leg Press

Hang Clean

Split Squat Front Foot Elevated (Smith Machine)

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