Body By Bart
Lower body focus hypertrophy workout program.
This is a push-pull-leg-upper split that prioritizes leg growth overall in an 8 week period
Different variations to cover 14 day split:
- Leg A, B, & C
- Pull A & B
- Push A
- Upper A
1 sessions per week
Must use App app to view and log training
Program Training
A1
Radial Nerve Mobilization - Wrist Extensor Curl - Supinator Curl (ROUTINE)
1 x 1
A2
Lunge Matrix
1 x 1
A3
Half Kneeling Pallof Press
1 x 1
A4
90/90 Hip Rotations with Lift-Offs
2 x 12
A5
Half-Kneeling Hip Flexor Stretch
4 x 0:30
A6
90/90 or Crocodile Breathing
1 x 2:00
A
Cable Lat Pullovers
B
Incline machine press
C
High Incline Smith
D
Close Grip Bench Press
E
Machine Chest Fly
F
Tricep pushdowns
G
Single Arm Tricep Overhead Extension
H
machine side lateral raise
A
Normal Grip Lat Pulldown
B
SA low row
C
Chest Supported T Bar Row
D
Romanian Deadlift
E
Assisted Wide Pull ups
F
Rear Delt Machine Fly
G
Seated Hamstring Curl
H
SA Drag Cable Curl
A1
Radial Nerve Mobilization - Wrist Extensor Curl - Supinator Curl (ROUTINE)
1 x 1
A2
Lunge Matrix
1 x 1
A3
Half Kneeling Pallof Press
1 x 1
A4
90/90 Hip Rotations with Lift-Offs
2 x 12
A5
Half-Kneeling Hip Flexor Stretch
4 x 0:30
A6
90/90 or Crocodile Breathing
1 x 2:00
A
Adductor Machine
B
Lying Leg Curl
C
Hack Squat Body By Bart
D
Leg Press
E
Seated Hamstring Curl
F
Leg Extension
A1
Radial Nerve Mobilization - Wrist Extensor Curl - Supinator Curl (ROUTINE)
1 x 1
A2
Lunge Matrix
1 x 1
A3
Half Kneeling Pallof Press
1 x 1
A4
90/90 Hip Rotations with Lift-Offs
2 x 12
A5
Half-Kneeling Hip Flexor Stretch
4 x 0:30
A6
90/90 or Crocodile Breathing
1 x 2:00
A
Incline Bench Cable Y Raise
B
SA Lat Pulldown
C
Incline DB Bench Press
D
Chest supported machine row
E
Cable Chest Fly High To Low
F
Rear Delt Machine Fly
G
Machine Preacher Curl SA
H
Tricep pushdowns
I
machine side lateral raise
