Pioneer Physio Clinic
BodybuildingFull body hypertrophy program with an upper/lower split.
After 4 weeks of collecting data, e.g. weights lifted, I will adjust the program for the following 8 weeks.
Features5 sessions per week
Must use App app to view and log training
Program Training
A
My Dynamic Warmup
1 x 20
B
Bulgarian Split Squat
10, 8, 6, 6 @ 70, 75, 80, 80 %
C
RDL
3 x 8 @ 70 %
D
Leg Press
12, 10, 8, 8 @ 65, 70, 75, 75 %
E
Leg Press Calf Raise
4 x 15 @ 60 %
F
Cable Pull Through
4 x 4 @ 8 %
A
My Dynamic Warmup
1 x 20
B1
DB Bench Press
10, 8, 6, 6 @ 70, 75, 80, 80 %
B2
Incline DB Row
10, 8, 6, 6 @ 70, 75, 80, 80 %
C1
DB Arnold Press
12, 10, 8, 8 @ 65, 70, 75, 75 %
C2
1-Arm DB Row
4 x 6 @ 75 %
D1
DB Fly
3 x 12 @ 60 %
D2
Incline DB Bench Press
3 x 6 @ 75 %
E
1 Arm Lat Pulldown
3 x 12 @ 65 %
F
Skull Crushers
3 x 12 @ 65 %
A
Running
1 x 30:00
A
My Dynamic Warmup
1 x 20
B
Hex Bar Deadlift
4 x 3 @ 75 %
C
Walking Lunges
3 x 8 @ 60 %
D
Leg Extension
12, 10, 8, 8 @ 65, 70, 75, 75 %
E
Prone Machine Hamstring Curl
12, 10, 8, 8 @ 65, 70, 75, 75 %
F
Cable Hip Abduction
3 x 15 @ 60 %
G
Paloff Press
3 x 8
H
Cable Crunch
3 x 12
A
My Dynamic Warmup
1 x 20
B1
Cable Face Pull
3 x 15
B2
1 Arm Cable Lateral Raise
3 x 12 @ 60 %
C
Machine Shoulder Press
12, 10, 8, 8 @ 65, 70, 75, 75 %
D
Seated Cable Row
12, 10, 8, 8 @ 65, 70, 75, 75 %
E
Seated Chest Press
12, 10, 8, 8 @ 65, 70, 75, 75 %
F
Incline Bicep Curl
3 x 12
G
Tricep Rope Pulldowns
3 x 12
