Men’s Physique Program

[vc_row][vc_column width=”1/2″][vc_tta_accordion][vc_tta_section title=”Monday” tab_id=”1567814261116-7ba3938d-2f2f”][vc_column_text]Bench Pump: 2×5-4-3-2-1 reps starting at 75%. Work your way up to 90% for that last set of 1 rep.

Floor Press: 7x3reps @85% , 1×12-15 reps @70%

Dips: 6x4reps (add weight here to make those 4 reps difficult)

(SS1) Cable Machine Flies: 5x5reps

(SS1) Wide Pullups: 5×5

  • SS stands for Superset

(SS2) Hammer Curls: 4×6 reps

(SS2) Skullcrushers: 4×6 reps

Pushups: 5×10 reps[/vc_column_text][/vc_tta_section][vc_tta_section title=”Tuesday” tab_id=”1567814261147-8897c245-37df”][vc_column_text]Squat: 10-8-6-20 reps (make the 8 and 6 rep sets heavy; light on the 20 rep set)

Stiff Leg Deadlift Machine: 4×8  reps

Goblet Squat (with KB or DB): 4×12 reps

Standing Calf Raise: 3×12 reps

Seated Calf Raise: 3×12 reps

[/vc_column_text][/vc_tta_section][vc_tta_section title=”Wednesday” tab_id=”1567814398867-3e66c557-d729″][vc_column_text]DB Fly: 3×12-10-Fail

DB Overhead Press: 2×8-F-F-F (10 sec rest between sets)

Hammer Strength Chest Press: 3×20 reps

(SS1) Incline Hammer  Curl: 3×15 reps

(SS1) Tate Press: 3×15 reps

(SS2) Cable Tricep Pressdown: 3×6 reps

(SS2) Cable Bicep Curl: 3×6 reps


*Keep rest period between sets between 1-1:30m

[/vc_column_text][/vc_tta_section][vc_tta_section title=”Thursday” tab_id=”1567814400491-556f5cf1-9e36″][vc_column_text]Rest Day – Do some light activity such as walking, jogging, etc.[/vc_column_text][/vc_tta_section][vc_tta_section title=”Friday” tab_id=”1567814401707-17ac6346-14c4″][vc_column_text]Deadlift: 7×3 reps (go heavy)

Bulgarian Split Squat: 4×8 reps

Romanian Deadlift: 3×12 reps, 2x 20 reps

Standing Calf Raise: 5×10 reps

Seated Calf Raise: 5×10 reps

[/vc_column_text][/vc_tta_section][vc_tta_section title=”Saturday” tab_id=”1567814405670-df6008ac-8c8e”][vc_column_text]DB Bench Press: 6×6 reps

(SS1) Chinups: 3×8 reps

(SS1) Dips: 3×8 reps

  • 5 sec negative each rep for the above superset

Underhand Barbell Row: 4×8 reps

T-Bar Row: 4×8 reps

(SS2) Seated Hammer Curl: 5×10 reps

(SS2) Decline Skullcrusher: 5×10 reps

Pec Fly Machine: 100 reps in as few sets as possible

[/vc_column_text][/vc_tta_section][vc_tta_section title=”Sunday” tab_id=”1567814406778-4917b545-c42b”][vc_column_text]Rest Day[/vc_column_text][/vc_tta_section][/vc_tta_accordion][/vc_column][vc_column width=”1/2″][vc_column_text]

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