Hlynur - RealFit
Bodybuilding, General Fitness, Strength & Conditioning, Weightlifting, Women's TrainingThis program is designed for people that want to grow muscle and get stronger.
While doing this program you need to know your way around the gym. (Not for beginners)
Train 4x per week for 15 weeks.
Deload week every five weeks.
First 10 weeks are more focused on Hypertrophy and the last 5 weeks are more focused on Strength.
Every lift should be done with full focus and controlled movements.
4 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
2 x 10
B
Hip Thrust
2 x 12
C
Walking Lunges
2 x 30
D
Leg Extension
2 x 10
E
Calf Raise
2 x 12
F
Stir the Pot
2 x 12
G
Side Plank
2 x 0:40
A
Bench Press
2 x 10
B
Lat Pulldown
3 x 12
C
Seated Row
2 x 12
D1
EZ Bar Curl
3 x 12
D2
EZ bar skull crusher
3 x 12
E
Cable Face Pull
3 x 15
F
Back Extension
2 x 12
A
Deadlift
2 x 8
B
Bulgarian Split Squat
2 x 10
C
Goblet Squat
3 x 10
D
Lying Leg Curl
3 x 12
E
Calf Raise
2 x 12
F
Roman Chair Leg Raises
3 x 12
A
DB Shoulder Press
2 x 12
B
Bent Over Row
2 x 10
C
Pull-Up
D
Incline DB Bench Press
2 x 12
E
DB Lateral Raise
3 x 12
F
Hammer Curl
3 x 12
G
Farmers carry
2 x 30
