@tylershamaly November 2025 - 3x/wk

Saturday's Lift - Heavier bodybuilding focused lifting, geared towards developing the chest and arms predominantly.

Monday's Lift - Shoulder rehab work & conditioning to scratch "the itch" while also providing the body some active recovery.

Wednesday's Lift - Moderately heavy bodybuilding focused lifting, focused again on developing the chest and arms predominantly.

DELOADS - The program will run for 18 WEEKS, with a scheduled deload on the 9th and 18th week. The deload protocol comes from my time being coached by Fazlifts - he prescibes a half sets, half reps approach to allow you to touch your usual weight without incurring additional stress or fatigue for the week.

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Bench Press (Smith Machine)

Pec Deck (Machine)

Single Arm Tricep Extension (Cable)

Bicep Blaster Curl (Dumbbell)

Chest Supported Row (Machine)

Hack Squat

Lying Leg Curl

Saturday

Pullover (Dumbbell)

Unilateral Rear Delt Fly (Machine)

DB External Rotation

Box Jump

2000m Row

Monday

Bench Press (Dumbbell)

Incline Curl (Dumbbell)

Romanian Deadlift (Barbell)

Hammer Strength Low Row

Seated Lateral Raise

Leg Extension

Wednesday

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