2/16/26

The primary goal of this program is to maximize muscle hypertrophy for individuals in the intermediate-advanced stage of training advancement. Because this program uses a very high frequency approach, it is most likely a set-up you have never tried before and as such, will be useful for breaking through plateaus in size and/or strength – an issue most intermediate and advanced trainees deal with regularly.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Squat (Barbell)

Incline Bench Press (Dumbbell)

Lying Leg Curl

Leg Curl

Lat Pulldown

Hip Abductor (Machine)

Hip Adductor (Machine)

Bicep Curl (EZ Bar)

Standing Calf Raise

Back Extension

Lower Focused Full Body

Bench Press (Barbell)

Chest Fly (Cable)

Romanian Deadlift (Barbell)

T-Bar Row

Arnold Press

Rear Delt Fly (Cable)

Tricep Pushdown (Cable)

Shrug (Dumbbell)

Chest Focused Full Body

Deadlift (Barbell)

Hip Thrust (Machine)

Overhead Press (Barbell)

Leg Extension

Face Pull

Lateral Raise (Dumbbell)

Reverse Wrist Curl (Barbell)

Push Up

Pull-Up (Bodyweight)

Humble Row

Straight Arm Pulldown

Single Arm Cable Pulldown

Leg Press

Skull Crusher (Barbell)

Upright Row (Cable)

Hammer Curl

Back Focused Full Body

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