An improved body part split for gaining muscle. You will focus on one body part per day while hitting each body part twice a week. If full body leaves you wrecked and going through the motions half of the workout, don't want to dedicate multiple days to legs only on a week or just want to gain muscle while cooking a part of your body completely....this program is for you. Use Double progression. 

Rebirth Protocol

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Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Chest Supported Row (Machine)

Single Arm High Row (Machine)

Hyperextension

Pull-Up (Bodyweight)

Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

Split Squat (Bodyweight)

Calf Raise (Leg Press)

SilverBack and Arms

Chest Press (Machine)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Dip (Bodyweight)

Tricep Pushdown (Cable)

Leg Raise (Captain's Chair)

Chest and Shoulder Plates+

Hack Squat

Leg Curl

Leg Extension

Wheels+

Seated Overhead Press (Dumbbell)

Upright Row (Barbell)

Face Pull

Lateral Raise (Machine)

Plank

Gunshow

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