ecroF nidO

Embark on a transformative 6-week journey with ecroF nidO, designed to challenge your limits and sculpt your physique. This 5-day-a-week program focuses on targeted muscle groups, featuring a mix of compound and isolation exercises to maximize strength and hypertrophy. Each session is structured with progressive intensity, ensuring you push past plateaus while maintaining proper form. Equip yourself with a full gym and get ready to elevate your training to new heights!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Lying Leg Curl

Squat (Barbell)

Hack Squat

Reverse Lunge (Dumbbell)

Stiff Leg Deadlift

Standing Calf Raise

Legs

Decline Bench Press (Dumbbell)

Incline Bench Press (Barbell)

Chest Press (Machine)

Chest Fly (Machine)

Band Pull Apart

Overhead Press (Barbell)

Incline Seated Front Raise

Tricep Rope Push Down (Cable)

Lying Tricep Extension (Barbell)

Push

Incline Dumbbell Row

Chin-Up (Assisted)

Rack Pull (Barbell)

Pullover (Dumbbell)

Kroc Row

Dead Hang

Sit Up

Bicep Curl (Barbell)

Preacher Curl (Dumbbell)

Pull

Leg Curl

Leg Press

Leg Extension

Squat (Dumbbell)

Seated Calf Raise

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Push Up

Lateral Raise (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Tricep Extension (Machine)

Hyperextension

Straight Arm Pulldown

Standing Dumbbell Row

Chest Fly (Cable)

Landmine Push Press

Skull Crusher (Dumbbell)

Rear Delt Fly (Cable)

Landmine Press

Tricep Extension (Cable)

Meadow Row

Dumbbell Row

Shrug (Dumbbell)

Hanging Leg Raise

Single Arm Landmine Row

Nordic Curl

Incline Bench Press (Smith Machine)

Dip (Bodyweight)

Dip (Assisted)

Rear Delt Fly (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Stiff Leg Deadlift (Dumbbell)

Bench Press (Barbell)

Lat Pulldown (Single Arm)

Cable Low Row

Hammer Curl

Leg Press (45 Degrees)

Overhead Tricep Extension (Cable)

One Arm Bent Over Row

Chest Supported Row (Machine)

Shrug (Barbell)

Reverse Bicep Curl (EZ Bar)

Preacher Curl (EZ Bar)

Walking Lunge (Dumbbell)

Pull Through (Cable)

Lying Rear Lateral Raise

Pin Press Bench (Barbell)

Face Pull

Reverse Bicep Curl (Dumbbell)

Neutral Grip Dumbbell Bench Press

Cable Crossover

Bicep Curl (EZ Bar)

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