This program will have you crushing PRs in the big 3 (squat, bench, and deadlift) and looking SEXY af doing it.
After strength work, there is a big emphasis on hypertrophy, predominantly in the lower body to build big powerful legs.
Backed by research with the optimal training frequency and volume for each muscle group to achieve the best results.
4 days/week with an optional 5th (lower body hypertrophy) day
A
Deadlift
5 x 5
B
Barbell Hip Thrust
C
SA X-Body Lat Pull Down
D
Machine Chest-Supported Row
E
Lat Pulldown
F
Cable Bicep Curls (facing away)
G
Banded Deadbug
A
Bench Press
5 x 5
B
Swiss Bar Bench
C
Incline Prone Lateral Raise
D
Machine Incline Press
E
Behind Back Cable Laterals
F
SA x-Body Tricep Extension
G
KB Windmill
A
Back Squat
5 x 5
B
Leg Press
C
Barbell RDL
D
Lying Leg Curl
E
Leg Extension
F
Copenhagen Plank
A
Pause Bench Press
5 x 6
B
Deadlift
4 x 6
C
SA Rotating Lower Lat Row
D
Incline DB Bench Press
E
Cable Lateral Raise
F1
Tricep Exercise of Choice
F2
Bicep Exercise of Chice
A
Front Squat
4 x 6
B
Pendulum Squat
C
Bulgarian Split Squat
D1
Hip Adduction Machine
D2
Hip Abduction Machine
BSc Kinesiology Diploma in Health and Fitness CSEP Certified Personal Trainer Nutrition Coach Nationally Qualified CPA Wellness Competitor Nationally Qualified Olympic Weightlifter Competitive Powerlifter
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