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Duration:
8 Weeks
Workouts Per Week
4 Workouts Per Week
Equipment Needed
Full Gym
Category
Build Muscle
Get Strong
Training Plan
For Men and Women from Beginner to Advanced
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Increase raw strength
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Improve muscle development
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8 week training week
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Push / Pull / Leg Split
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3 Rest & Recovery days
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Constant Progression
WARM-UP EXERCISE
A. Machine of your choice
B Dynamic Stretching
TIME
10 Minutes
5 Minutes
Week 1-4
FOCUS: CHEST + BACK
*A superset is a back-to-back grouping of your sets, alternating, with no rest in between.
SUPERSET 1
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Wide Grip Pull-Ups [ 4x failure ]
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Flat Bench @ 70% [ 4x 10 ]
SUPERSET 2
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Incline Dumbbell Press @ 70% [ 4x 10 ]
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Seated Row @ 70% [ 4x 10 ]
SUPERSET 3
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Wide Grip Pull-Ups [ 4x failure ]
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Chest Fly @ 70% [ 4x 10 ]
SET 4
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Single Dumbbell Pullover Across Bench @ 70% [ 4x 12 ]
Week 5-8
FOCUS: CHEST + BACK
EXERCISE 1
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Under Grip Pull-Ups [ 4x failure ]
EXERCISE 2
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Incline Bench Press [ 12, 10, 8, 6 – Increase Weight with Each Set ]
EXERCISE 3
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Seated Row [ 12, 10, 8, 8, 8 – Increase Weight with Each Set ]
EXERCISE 4
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Bench Dips [ 5x failure ]
EXERCISE 5
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Wide Grip Pulldowns [ 15, 12, 10 – Increase Weight with Each Set ]
EXERCISE 6
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Chest fly with 4 count stretch at the bottom @ 80% [ 5x 5 ]
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