gym4ever
BodybuildingTake your physique from intermediate to advanced.
High-frequency full-body training has become one of the most popular approaches in the evidence-based fitness community, used by top natural bodybuilders and strength athletes. This program brings it to you in a 10-week plan.
Why it works:
✓ 5 full-body sessions per week for 10 weeks
✓ A new training stimulus your body has likely never faced
✓ Weekly volume spread across more sessions, for better quality sets
✓ More practice on the main lifts, so you get stronger, faster
✓ Built for intermediate lifters ready to push to the next level
Not for beginners. Built for lifters who want to find out what they're really capable of.
Coached by Dave Oliver – 10+ years of coaching experience.
Think you can handle it? Start the 10 weeks.
Focus: Bodybuilding, General Fitness
5 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
3 x 4 @ 8
B
DUMBBELL INCLINE PRESS
3 x 8 @ 8
C
Lying Leg Curl
3 x 10 @ 7
D
PRONATED PULLDOWN
3 x 10 @ 7
E
SUPINATED EZ BAR CURL
3 x 15 @ 9
F
HANGING LEG RAISE
3 x 12 @ 7
A
Barbell Bench Press
3 x 5 @ 8
B
LOW TO HIGH CABLE FLYE
3 x 15 @ 8
C
BARBELL HIP THRUST OR ROMANIAN DEADLIFT
3 x 12 @ 6
D
CHEST-SUPPORTED T-BAR ROW
3 x 15 @ 6
E
DB Arnold Press
3 x 10 @ 7
F
TRICEP PRESSDOWN
3 x 15 @ 7
G
HEX BAR OR SMITH MACHINE SHRUG
3 x 12 @ 6
A
Weighted Pull Ups
3 x 6 @ 8
B
HUMBLE ROW
3 x 10 @ 8
C
Leg Press
3 x 15 @ 6
D
STANDING CALF RAISE
3 x 8 @ 7
E
C1. CABLE ROPE UPRIGHT ROW
3 x 10 @ 7
F
Hammer Curl
3 x 8 @ 9
A
Deadlift
3 x 2 @ 9
B
Dips
3 x 10 @ 8
C
Glute-Ham Raise
3 x 10 @ 6
D
Leg Extension
3 x 15 @ 7
E
CABLE PULL-OVER
3 x 15 @ 7
F
DUMBBELL LATERAL RAISE
3 x 15 @ 7
G
ROPE FACEPULL (SCAPULAR RETRACTION)
3 x 15 @ 7
H
EZ BAR SKULL CRUSHER
3 x 15 @ 7
A
Overhead Press
3 x 6 @ 8
B
EGYPTIAN LATERAL RAISE
3 x 8 @ 8
C
CABLE SEATED ROW
3 x 12 @ 7
D
MACHINE SEATED HIP ABDUCTION
3 x 15 @ 7
E
INCLINE DUMBBELL CURL
3 x 10 @ 8
F
BICYCLE CRUNCH
3 x 15 @ 7
G
STANDING CALF RAISE
3 x 12 @ 7
H
Push-Up Plus
3 x 10 @ 7
A
A
Dave Oliver
David is an experienced personal trainer with several years of experience in the fitness industry, specifically at the Gym4you.
