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Torso (push & pull) limbs (arms & legs) cardio. T rex to X.
by Manikchand
4 athletes joined
5.0
(1 rating)
Program Description
My legs are big enough. I want to grow my upper body and get my running stats up. Time to recover from T rex body shape and get that X shape. Exercise selection changes through the week. Exercise order reflects what you want to grow. Calves are an exception and they should be done first. Easy to recover and don’t hinder other things. Push, pull, and abs are on the first day. Shoulders, triceps, biceps, forearms are on the second day. Superset is recommended. Cardio, legs and stretching (let’s get those splits done), and any lagging body part is on the third day. Cardio tracks the minutes you can run for in a stretch. Doing it for 30 minutes at 10 kmph will get you to a 5K run. Don’t skip the warmup. Important: go to failure if you’re small or are lifting small weights. Sets as many as you can do between 2-5. Reps don’t matter if you’re going to failure. But pick such a weight that lets you do 8-15 reps. Eat well. Hit protein. Aim to gain 1-1.5 KGs every month for 6-8 months. After that, lose 2 kgs a month for 2 months. And switch it up in the next two months. One year later you’re jacked and stacked. References: 1. Renaissance periodisation’s Mike Israetel 2. Basement bodybuilding
Program Overview
Level
Intermediate
Goal
Athletics, Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Mar 14, 2024 03:21
Last Edited
May 09, 2024 03:16
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Week 1
1 / 1 Weeks
Day 5
1
AD Press
1 Set
2
Bicep Curl (Barbell)
1 Set
3
Tricep Pushdown (Cable)
1 Set
4
Overhead Tricep Extension (Cable)
1 Set
5
Lateral Raise (Dumbbell)
1 Set
6
Incline Curl (Dumbbell)
1 Set
7
Wrist Curls
1 Set
Day 1
1
Pull-Up (Bodyweight)
1 Set
2
Lat Pulldown
1 Set
3
Bench Press (Barbell)
1 Set
4
Standing Pullover (Cable)
1 Set
5
Pec Deck (Machine)
1 Set
6
Lying Leg Raise
1 Set
7
Bent Over Row (Dumbbell)
1 Set
Day 2
1
Upright Row (Dumbbell)
1 Set
2
Bicep Curl (Barbell)
1 Set
3
Tricep Pushdown (Cable)
1 Set
4
Lateral Raise (Dumbbell)
1 Set
5
Incline Curl (Dumbbell)
1 Set
6
Overhead Tricep Extension (Cable)
1 Set
7
Reverse Wrist Curl (Barbell)
1 Set
Day 4
1
Pull-Up (Bodyweight)
1 Set
2
Lat Pulldown
1 Set
3
Chest Press (Machine)
1 Set
4
Bench Press (Dumbbell)
1 Set
5
Chest Supported Row (Machine)
1 Set
6
Lying Leg Raise
1 Set
Day 3
1
Run
2 Sets
1 Set
4 mins
4 mins
@6
@8
2
Seated Calf Raise
1 Set
3
Deadlift (Barbell)
1 Set
4
Squat (Barbell)
1 Set
5
Shrug (Barbell)
1 Set
6
Y Raise
1 Set
Day 6
1
Run
2 Sets
1 Set
4 mins
6 mins
@6
@8
2
Seated Calf Raise
1 Set
3
Deadlift (Barbell)
1 Set
4
Squat (Barbell)
1 Set
5
Shrug (Barbell)
1 Set
6
Y Raise
1 Set