Massive 12

This is a three day a week full body program and is my version of Arnold Schwarzenegger's "Golden Six", with leg raises replacing sit-ups, and a "B" version based on Steve Shaw's "Massive 12" upgrade to the same program (https://www.youtube.com/watch?v=yy6V3pALCcE)

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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

Squat (Barbell)

Bench Press (Dumbbell)

Chin-Up (Bodyweight)

Seated Shoulder Press (Dumbbell)

Bicep Curl (Dumbbell)

Hanging Leg Raise

Romanian Deadlift (Barbell)

Decline Push Up

Bent Over Row (Dumbbell)

Lateral Raise (Dumbbell)

Dip (Bodyweight)

Standing Calf Raise

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