Workout Plans
The Ultimate Bench Press Program
Week 1-2: Build a Solid Foundation Day 1: Chest and Triceps Bench Press: (3 x 5 reps) (warm-up with lighter weights first) Incline Dumbbell Press: (3 x 8 reps) Tricep...
The Ultimate Bench Press Program
Week 1-2: Build a Solid Foundation Day 1: Chest and Triceps Bench Press: (3 x 5 reps) (warm-up with lighter weights first) Incline Dumbbell Press: (3 x 8 reps) Tricep...
Powerlifting Plan
Day 1: Squat and Assistance Work Squat: Warm-up sets: (2-3 x 5-8 reps) with lighter weight. Working sets: (3 x 3-5 reps) with heavy weight (85-90% of your one-rep max)....
Powerlifting Plan
Day 1: Squat and Assistance Work Squat: Warm-up sets: (2-3 x 5-8 reps) with lighter weight. Working sets: (3 x 3-5 reps) with heavy weight (85-90% of your one-rep max)....
Big Ol' Legs
Day 1: Quadriceps and Glutes Barbell Squats: (4 x 6-8 reps) Leg Press: (3 x 8-10 reps) Bulgarian Split Squats: (3 x 10 reps) Leg Extensions: (3 x 12-15 reps)...
Big Ol' Legs
Day 1: Quadriceps and Glutes Barbell Squats: (4 x 6-8 reps) Leg Press: (3 x 8-10 reps) Bulgarian Split Squats: (3 x 10 reps) Leg Extensions: (3 x 12-15 reps)...
"Arnold" Chest
Day 1: Push Strength Bench Press: (4 x 5 reps) Incline Dumbbell Press: (3 x 8 reps) Weighted Dips: (3 x 10 reps) Seated Dumbbell Shoulder Press: (3 x 10...
"Arnold" Chest
Day 1: Push Strength Bench Press: (4 x 5 reps) Incline Dumbbell Press: (3 x 8 reps) Weighted Dips: (3 x 10 reps) Seated Dumbbell Shoulder Press: (3 x 10...
3D Back
Day 1: Upper Back Barbell Bent-Over Rows: (4 x 8-10 reps) Pull-Ups or Assisted Pull-Ups: (3 x 8-10 reps) Seated Cable Rows: (3 x 10-12 reps) Face Pulls: (3 x...
3D Back
Day 1: Upper Back Barbell Bent-Over Rows: (4 x 8-10 reps) Pull-Ups or Assisted Pull-Ups: (3 x 8-10 reps) Seated Cable Rows: (3 x 10-12 reps) Face Pulls: (3 x...
Cannon Arms
Day 1: Chest, Triceps, and Shoulders Close Grip Bench Press: (5 x 5 reps) Overhead Close Grip Shoulder Press: (4 x 8-10 reps) Curl Bar Skullcrusher: (5 x 10-12 reps)...
Cannon Arms
Day 1: Chest, Triceps, and Shoulders Close Grip Bench Press: (5 x 5 reps) Overhead Close Grip Shoulder Press: (4 x 8-10 reps) Curl Bar Skullcrusher: (5 x 10-12 reps)...