Nemesis (WIP)

Relentlessly pursue your goals.

- High volume program designed to push the upper body from an intermediate to an advanced level.
- Lower body growth is not neglected, but is deprioritized to make room for juicy back, arm, abdominal and chest gains.
- Includes a lot of work for the neck, brachialis, abs, and rear delts, which are the most commonly neglected upper body areas.
- Direct forearm work isn't included because I find it boring. You'll get plenty of indirect volume, however.
- Deloads occur after 8 weeks of training. Maintain intensity, but enjoy the extra rest days!

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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 (Close Grip)

Calf Raise (Machine)

V Bar Triceps Extension

Chest Supported Row (Machine)

Monday

Behind-The-Neck Press

Bicep Curl (EZ Bar)

Tuesday

Ab Wheel

Wednesday

Romanian Deadlift (Barbell)

Hamstring Curl

Bulgarian Split Squat (Dumbbell)

Thursday

Bench Press (Barbell)

Preacher Curl (Dumbbell)

Friday

JM Press (Smith Machine)

Saturday

Sunday

Intense Deload

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