Transformed
SELF-MASTERY is a 5 day a week program for intermediate to advanced lifters
2 days are dedicated to LEGS & GLUTES
1 day is dedicated to SHOULDERS & TRICEPS
1 day is dedicated to BACK, BICEPS & PULL-UPS
1 day is split between 2 regions of the BACK, BICEPS, SHOULDERS
Features6 sessions per week
Must use App app to view and log training
Program Training
A
Hip Thrust MACHINE
10, 8, 6, 20
B
BULGARIAN SPLIT SQUAT ON SMITH
3 x 8
C
Glute Medius Kickback
3 x 12
D
Step Up w Smith machine
3 x 10
A
Cuban Rotation
2 x 10
B
Lateral Raise Chest Supported
3 x 12
C
Scapular Pull Up
2 x 10
D
DB Press
10, 8, 6
E
Rear Delt Fly Machine
3 x 12
F
Single Arm Tricep Pushdown
3 x 12
A
Scapular Pull Up
2 x 10
B1
Assisted Pull-Ups
15, 10, 15
B2
Supinated Lat Pull Down
15, 10, 8, 20
C
Single Arm Low Row
3 x 12
D
DB Bicep Curl
3 x 15
A
Hip Thrust MACHINE
3 x 20
B
Barbell Romanian Deadlift
15, 12, 10
C
Glute Medius Kickback
3 x 12
D
Leg Extension Negatives
3 x 10
A
Cuban Rotation
2 x 10
B
Scapular Pull Up
2 x 10
C
Supinated Lat Pull Down
3 x 10
D
DB Press
3 x 10
E
T Bar Row Chest Supported
3 x 12
F
Rear Delt Fly Machine
3 x 12
