Back to the Future has a simple mission - let's take the time tested methods of the past physique greats, update them with a modern understanding of muscle physiology, and create the most efficient bodybuilding program possible.
Growing muscle requires two things - an adequate stimulus in the gym, and the ability to recover before your next session so you can again achieve an adequate stimulus. Most programs are able to deliver on the first, but few are able to do so in a way that doesn't overburden our ability to recover. This leads to less and less hypertrophy stimulus over time.
The balance of these two things is the key to ongoing results, and it's also why most people never become truly advanced lifters.
Expect to use a range of loading methods, rest-pause methods, and exercise tempos.
Expect to work way harder than other people in your gym, while doing fewer sets and reps.
Expect to focus on your lifts. Expect to track your loads. Expect to progressively overload.
Expect to get strong.
Expect to see better results than ever before.
A
Seated Machine Chest Press - Neutral Grip
3 x 5
B
Press - 45 Degree Incline - BB
3 x 4
C
Cable Crossover - kneeling - high to low
3 x 6
D
Lateral Raise - Prone - 30 Degree Incline - DB
3 x 6
E
Reverse Grip Curls - EZ Bar
3 x 6
A
Leg Extensions
3 x 5
B
Smith Machine Squats - Heels Elevated
3 x 4
C
Seated Leg Curl
3 x 6
D
Stiff Leg Deadlift - BB
3 x 6
E
Standing Calf Raise - Machine
3 x 6
A
Seated Upper Back Machine Row - Pronated Grip
3 x 5
B
Chin Up - Supinated Grip
3 x 4
C
Seated Machine Shoulder Press
3 x 6
D
Triceps Pressdown - Kneeling - Rope
3 x 6
E
Seated Around the Worlds - DB
3 x 6
A
Hip Thrust - Machine
3 x 5
B
Machine Hack Squat
3 x 4
C
Lunge - Step Back Alternating - DB
3 x 6
D
Back Extensions - Incline - Front BB
3 x 6
E
Calf Press - Leg Press
3 x 6
Jake Doleschal is a coach from Australia who has worked with thousands of everyday gym junkies, professional strength athletes, combat athletes, pro bodybuilders, olympic athletes, and strength coaches from around the world, helping them overhaul their health, regain their quality of life, and reach the pinnacle of their physical potential.
When you join a team you’re getting more than programming, you’re joining an online community.