Red Skull

All round programs focused on bodybuilding for someone who can't train too often. Feel free to edit, change, add, or leave a review and let me know how it is. 

I've used this program and enjoyed it. 

How the progression works in my version, pick a weight at roughly rpe 8, and stick with that for the 4 weeks. After the deload increases the weight accordingly and repeat. If too easy, increase the weight and vice versa if it is too hard. 

Last week is a deload, you can take a week off the gym instead to recover. 

Rep range is 10-12, but my rule is if I feel a burn in the target muscle, I will push the reps close to failure in the last set. 

Day 2 has hammer Curls, there's not a lot of bicep work, but I always add a couple of 21's with an ez bar or bb at the end of that exercise.

Feel free to choose different alternatives to exercises, i.e., incline barbell press/machine press, etc.

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Week 1

Week 2

Week 3

Week 4

Week 5

Incline Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Skull Crusher

Chest Supported Row (Machine)

Leg Extension

Lateral Raise (Cable)

Seated Row (Cable)

Lat Pulldown

Lat Prayer

Hammer Curl

Leg Curl

Upright Row (Barbell)

Squat (Barbell)

Hack Squat

Stiff Leg Deadlift

Chest Fly (Machine)

Reverse Pec Deck

Seated Dip (Machine)

Deload

Skull Crusher (Barbell)

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