Mazerac LULU

Progressive Overload for Maximum Muscle Growth and Strength Gains!

4 days a week (Recommend Mon, Tue, Thur, Fri) or (Tue, Wed, Fri, Sat) Use Rest days for Core & Ab work and Cardio.  Sundays are always completely OFF.  REST equals RECOVERY & GAINS!! 

Weeks 1 through 3 are progressive overload, adding a minimum of 10#s for compound exercises and 5# for accessory exercises each week.  Week 4 is a Deload Week, active recovery after a hard week 3 with dropping weights and losing one set for each exercise. 

Weeks 4 through 8 is a repeat of 1 through 4.  3 weeks of progressive overload and week 8 is deload after a hard week 7. 

Week 9 is a Max Out week, 1 rep Max for each compound exercise to measure your gains! 

Rest times between sets should be no more than 2 mins for compound exercises and 1 min for accessories. 3 mins in between different exercises if needed. Try to move quicker in the beginning and take longer rest periods at the end if fatigued.   Workouts should take no longer than 90 to 120 mins.  Always try to do the last set of each exercise as AMRAP or till Failure. 

Highly Recommend a pre-workout fuel or meal 1 hour before lifting and be well hydrated for maximum efforts. 

Please share and comment your progress.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Leg Curl

Hack Squat

Stiff Leg Deadlift

Bulgarian Split Squat (Dumbbell)

Leg Extension

Calf Raise (Leg Press)

Walking Backwards (Treadmill)

Lower Body A

Bench Press (Smith Machine)

Lat Pulldown

Seated Overhead Press (Dumbbell)

Barbell Row

Incline Bench Press (Dumbbell)

Lying Pullover (Cable)

Upper Body A

Lying Leg Curl

Deadlift (Barbell)

Leg Press (45 Degrees)

Standing Calf Raise

Glute Kickback (Cable)

Lower Body B

Overhead Press (Barbell)

Incline Bench Press (Barbell)

Chest Fly (Cable)

Dumbbell Row

Seated Dumbbell Curl

Overhead Tricep Extension (Cable)

Upper Body B

Lower Body A (Deload)

Upper Body A (Deload)

Lower Body B (Deload)

Upper Body B (Deload)

Lower Body A (Max)

Upper Body A (Max)

Lower Body B (Max)

Upper Body B (Max)

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