Peak Fit
BodybuildingAre you looking to put on muscle in a hurry? This is the plan for you!
Features5 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
2 Round 10 Cossack Squats (each side) 10 Stiff Leg Dead Bugs (each side) 10 Int/Ext Shoulder Rotations (each side) 10 Plank Jacks
B1
Leg Extension
15, 12, MAX
B2
seated calf raise
15, 12, MAX
C1
Back Squat
15, 12, 10
C2
Heel Touch Oblique Crunch
3 x 10
D1
Leg Press
15, 12, MAX
D2
Hanging Leg Raise
3 x 10
E1
RDL
15, 12, 10
E2
Hindu Squat
3 x 15
F
Walking Lunges
1 x 20
Circuit
A
1 Round for Warm Up 20 Jumping Jacks 15 Band Toe Touch Dislocator 10 GB to Crunch 5 Push Ups
B1
Incline DB Fly
15, 12, MAX
B2
Skull Crushers
15, 12, MAX
C
Bench Press
15, 12, MAX
D1
Tricep Pushdown
15, 12, MAX
D2
Incline DB Bench Press
15, 12, MAX
E1
Overhead Cable Tricep Extension
15, 12, MAX
E2
Pec Deck
15, 12, MAX
F1
Reverse Crunch
2 x MAX
F2
Push-Up
2 x MAX
Circuit
A
2 Round 10 Hollow Hold Rocks 10 Twisting Lunges (5 each side) 10 Band Rows 10 Bird Dogs (each side)
B
Deadlift
15, 12, 10
C1
Seated Row
15, 12, MAX
C2
Cable Rope Hammer Curl
15, 12, MAX
D1
Bent Over Row
15, 12, MAX
D2
Barbell Bicep Curl
15, 12, MAX
E1
Lat Pulldown
15, 12, MAX
E2
Cable Face Pulls
15, 12, 10
F
Chin-Up
2 x MAX
Circuit
A
2 Round 10 Hindu Squats 10 Band High Pulls 10 GB to Crunch 10 Cross Leg Forward Fold (5 each side)
B1
Heel Elevated Goblet Squat
15, 12, 10
B2
Cable RDL
15, 12, 10
C1
Adduction Machine
15, 12, MAX
C2
Abductor
15, 12, MAX
D1
Smith Machine Sissy Squat
15, 12, 10
D2
Death March
10, 8, 6
E1
Decline Sit Up
2 x MAX
E2
Push-Up
2 x MAX
Circuit
A
2 Round 10 Squat Band Pull Aparts (5 OH / 5 UH) 10 Moving Dead Bugs (each side) 10 Moving Bird Dogs (each side) 5 Down Dog to Up Dog Transitions
B
Shoulder Press
15, 12, MAX
C1
DB Lateral Raise
12, 10, 8
C2
DB Shrug
15, 12, 10
D1
BB Front Raise
15, 12, MAX
D2
Side Plank w/Leg Raise
3 x 10
E
cable High Pull
2 x MAX
