Matts Bodybuilding Program

Gain muscle.
5 days per week program - Upper/Lower/Upper/Lower/Upper.
Sets increase over the weeks to functionally over reach before de-loading.

Progression:
Compounds - increase weight when you reach above the prescribed rep range on any set
Isolations - increase weight when you reach upper rep range on all sets

Rest time:
1 minute for isolation movements and smaller muscle groups, 2 mins for compounds

De-load:
De-load week 6, 2 sets per exercise at 80% of week 1 weights.

Rest day:
Use 1 rest day whenever and the other between weeks

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Week 1

Week 2

Week 3

Week 4

Week 5

Chest Fly (Cable)

Incline Bench Press (Barbell)

Lat Pulldown (Neutral Grip)

Standing Pullover (Cable)

Tricep Rope Push Down (Cable)

Bicep Curl (Cable)

Lateral Raise (Cable)

Squat (Barbell)

Lying Leg Curl

Leg Extension

Seated Calf Raise

Hanging Leg Raise

Bent Over Row (Barbell)

Seated Row (Cable)

Close Grip Bench Press (Smith Machine)

Incline Bench Press (Dumbbell)

Face Pull

Bicep Curl (EZ Bar)

Leg Press

Stiff Leg Deadlift

Cable Crunch

Seated Shoulder Press (Dumbbell)

Lateral Raise (Machine)

Pull-Up (Neutral Grip, Bodyweight)

Seated Wide-Grip Row (Cable)

Dip (Assisted)

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