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Take all the supplements you normally take. Don't forget the protein shake at the end of your workout. You're going to need it...

100% Effort is needed to do this workout! This workout is not for pussies!

Day One, UpperPower:

  • 3 or 4 Compound pressing and pulling movements, 3-5 sets in the 5 rep range, and 1 Accessory Movement.

Day Two, Lower Power:

  • 2 or 3 Squatting and Deadlifting movements, 3-5 sets in the 5 rep range, and 1 Accessory Movement

Day Three, OFF

Day Four, Hypertrophy Shoulders/Back/Traps:*

  • 4 Supersets consisting of 2 exercises each, 3 Shoulders and 3 Backs in the 8-12 reps range, and 2 Traps in the 10-15 rep range, 2-3 sets each. 1-2 reps short of failure.
  • 1 Optional Back compound, 2 sets in the 8-12 rep range, 1-2 reps short of failure.

Day Five, Hypertrophy Legs/Calves:*

  • 2 Supersets consisting of 2-3 exercises each, 4-5 sets in the 8-15 range. 1-2 reps short of failure.

Day Six, Hypertrophy Chest/Arms:*

  • 3 Benching movements, 2-3 sets in the 8-12 rep range. 1-2 reps short of failure.
  • 3 Supersets consisting of 2 exercises each, 3 biceps and 3 triceps, 3 sets in the 8-12 range, 1-2 reps short of failure.
  • 1 Chest accessory exercises, 3 sets, 8-12 reps, 1-2 reps short of failure.

Day Seven, OFF

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