The brogram
Five Point Training
BodybuildingThis is an eight week bodybuilding program designed for intermediate lifters. This program aims to give the average gym goer more structure through well thought out progression and science based programming. This is the perfect program for you if you are looking to increase your muscularity and chase your aesthetic goals. You will find eight weeks of hypertrophy based workouts that are evidence based and will allow you to progress safely without over-training or risking injury.
Conditioning
A
lower warmup
15 minute walk Foam roll Band walks x 12 C walks x 12 Tib raises 2 x 12 Stepdowns 2 x 10 Cossack to bench x 12
B
Smith machine good morning
2 x 10
C1
Machine hack squat
4 x 8
C2
Air Squat
1 x MAX
Conditioning
A
Upper warmup
15 minute walk Band pull aparts x 15 Shoulder ER x 15 Sword draw x 15 Facepull x 20
B
Incline DB press
4 x 10
C
Seated chest fly
3 x 12
D
Straight bar pressdown
4 x 12
E
Cable lateral raises
3 x 15
A
Walk
1 x 30:00
Conditioning
A
Upper warmup
15 minute walk Band pull aparts x 15 Shoulder ER x 15 Sword draw x 15 Facepull x 20
B
Deficit bent over row
4 x 8
C
Lat Pulldown
3 x 12
D
Flexion cable rows
3 x 10
E
Cable curl
4 x 12
Conditioning
A
lower warmup
15 minute walk Band walks x 12 C walks x 12 Tib raises 2 x 12 Stepdowns 2 x 10 Cossack to bench x 12
B
Deficit sumo deadlift
2 x 8
C
Smith machine step up
3 x 12
D1
Quad extension
2 x 15
D2
Walking Lunge
1 x MAX
Conditioning
A
Upper warmup
15 minute walk Band pull aparts x 15 Shoulder ER x 15 Sword draw x 15 Facepull x 20
B
Standing calf raise
3 x 15
C
DB OHP
3 x 8
D1
EZ Bar Curl
3 x 8
D2
DB skullcrusher
3 x 8
E
Dumbbell Lateral raise
3 x 15
F1
Alternating DB curl
2 x 10
F2
Overhead tricep extension
2 x 12
A
Walk
1 x 30:00
colin Davis
Colin is a certified personal trainer and amateur natural bodybuilder who has self coached himself for bodybuilding competitions and has helped others reach their full stage potential. With years of experience Colin is now focused on making the gym accessible for everyone.
This program will add muscle mass without you having to slave over a program or constantly re-think what you are doing. All you have to do is follow along and the gains will follow.
Get The brogram
Sol R.
Competitive bodybuilder
Verified Athlete""Training with Colin transformed my physique and the way I think about the gym, I saw the most progress that I have in my career through training alongside Colin."
