Over 30 easy-to-make muscle-building recipes with simple ingredients.
Perform the workouts below for the next 4 weeks, then move on to the next phase.
Bench -
5 Sets-
3 sets
Lunges- 400 meters
Abs - 100 reps
Back Extension - 100 reps
Front Squat - moderate double
DeadLift: up to a single
Bench Press
3 sets Tri-set
400 meters Lunges
ABS-100 reps
GHD- 4 sets of 25 weightless back extensions
Front Squat to a moderately heavy single
Close Grip Bench - to a heavy single
Dips
5 sets
Lunge- 400 meters
ABS- 100 reps
Front Squat to a heavy single
- 5 count pause
Back Squat
- belted, wrapped, all out max
10 sets of 10
400 meters lunges
100 reps ABS
100 reps Back Extension
Front Squat- daily 1 rep max
Military Press
Close Grip Bench-
5 Sets
ABS - 100 reps
back extension -100 reps
Lunge
ABS
GHD
can work on GPP if you need something else - sled drags, dire flips, HSPU, etc