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One Perfect Week
Here’s a 6-week full-body mass building program designed to maximize muscle growth through progressive overload, compound movements, and adequate rest. You’ll be training 5 days a week, with two rest days (suggested: Wednesday and Sunday). Each workout targets the...
Two-Three-Four
INTRO: This is a program for those that want to hit that goal of being able to Bench 225, Squat 315, and deadlift 405. This is why the program is called 2-3-4. We are going to be doing heavy lifts. This will be best paired with a bulk program which means you should be...
The Random plan ( Ross )
15 Workouts Body Change 15 Workouts Body Change Day 1 Back & Core Day 2 Legs Day 3 Pump Day 4 Chest Day 5 Pump Day 6 Off Day Day 7 Off Day Day 8 Core ...
The Random Plan
INTRO: This strength and conditioning program is a high-volume, full-body routine that emphasizes barbell and bodyweight exercises, with a heavy focus on muscular endurance, functional strength, and metabolic conditioning. The weekly structure includes 5 to 6 training...
The Jo Program
INTRO: A 4 Day lift program that will help you get in shape but will not crush what little time you have to do things. I am making this program for those looking to get into a lift program, this will be a program that anyone will be able to accomplish. TARGET:...
The Chief
Time for a challenge. This one is called The Chief put 4 minutes on the timer and try to get as many rounds in as possible Your going to do this 3 times with a 2 to 5 min break between sets. Bicep Curl (Dumbbell) - Alternating 5 each arm 10 total Push-ups - 20 reps no...