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
1 Round for Warm Up 20 Jumping Jacks 15 Band Toe Touch Band Pass Through 10 GB to Crunch 5 Push Ups
B1
GB Fly to Pull Over
15, 12
B2
Seated Cable Row
15, 12
C1
Bench Press
15, 6, MAX
C2
1-Arm DB Row
12, 10
D1
Incline Bench Press
15, 12
D2
Lat Pulldown
18, 15
E1
Push Ups
1 x MAX
E2
Chin-Up
1 x MAX
E3
Hollow Hold
Circuit
A
1 Round 10 Cossack Squats (each side) 10 Stiff Leg Dead Bugs (each side) 10 Int/Ext Shoulder Rotations (each side) 10 Plank Jacks
B
Back Squat
15, 6, MAX
C1
Leg Extension
18, 15, 6
C2
Romanian Deadlift (RDL)
15, 12
D1
Alternating DB Hammer Curl
15, 12, MAX
D2
Tricep Pushdown
15, 12, 8
E
Barbell Bicep Curl
1 x MAX
F
Skull Crushers
1 x MAX
G1
Walking Lunges
1 x 10
G2
Hanging Knee Raise
1 x MAX
Circuit
A
1 Round 10 Squat Band Pull Aparts (5 OH / 5 UH) 10 Moving Dead Bugs (each side) 10 Moving Pointer Dogs (each side) 5 Down Dog to Up Dog Transitions
B
Shoulder Press
15, 6, MAX
C1
4 Way Shoulder Blitz
12, 10, 8
C2
DB Shrug
15, 12, 10
D
1-mile Run
Circuit
E
3 Rounds 10 Side Plank Dips (each side) 10 V Ups
Circuit
A
1 Round 10 Hollow Hold Rocks 10 Twisting Lunges (5 each side) 10 Single Leg Push Ups (5 each side)
B1
Deadlift
15, 6, MAX
B2
Push-Up
2 x MAX
C1
Seated Row
15, 12, 10
C2
Decline DB Bench Press
15, 12, 10
D
Bent Over Row
12, MAX
E1
Pec Deck
2 x MAX
E2
V-Ups
2 x MAX
Circuit
A
1 Round 10 Hindu Squats 10 Sumo Band High Pulls 10 GB to Crunch
B1
Hack Squat
15, 12, 6
B2
Lying Leg Curl
15, 12
C1
Seated Incline DB Curls
1 x MAX
C2
DB Tricep Extension
1 x MAX
D1
Goblet Squat
20, 12
D2
Death March
10, 6
E1
Pull-Up
2 x MAX
E2
Roman Chair Leg Raises
1 x MAX
