TRAINING PROGRAM READ VERY CAREFULLY

SPLIT TYPE- PUSH PULL LEGS IF YOU ARE INTERMIDIATE I VERY SUGGEST
MONDAY-PUSH TO DO THIS PROGRAM IT DOESN’T CARE
TUESDAY-PULL IF YOU ARE CUTTING,BULKING,MAINGAIN
WEDNESDAY-LEGS JUST AIM TO SLEEP FOR 8-7H EATING
THURSDAY-REST PROPERLY,AND BEING IN 200-300KCAL
FRIDAY-PUSH SURPLUS IF YOU ARE KINDA LEAN
SATURDAY-PULL
SUNDAY-REST WHAT IS BLOCK AND WHEN CHANGE TO
BLOCK 1 TO BLOCK 2 AND T.T
FIRST OF ALL YOU NEED RUN BLOCK 1
PROGRAM FOR 3-4MONTHS AND WHEN
CARDIO YOU CANT PROGRESS ANYMORE
15-20MIN 3 TIMES A WEEKS LOW SWITCH TO SECOND BLOCK
INTENSITY WHEN YOU ARE BULKING
OR MAINTAINING OR CUTTING A1: A2: A3: MEANS SUPERSET WITH
THESE EXERCISES THAT IS WRITED WITH
A1: A2: A3

SUPPLEMENTS (MY RECOMMENDATION)

1.CREATINE 5G
2. VITAMIN D3,B12,ZMA,C,D
3.PROTEIN POWDER
4.LYPOLIC ACID OR BERBERINE
5.PREWORKOUT OR ENERGY DRINKS
 BLOCK 1

MONDAY:

PUSH
3X10 BARBELL BENCH PRESS
3X10 DBL SEATED SHOULDER PRESS
3X12 DIPS
3X12 LOW-TO-HIGH CABLE
3X12 DUMBELLS SKULLCRUSHERS
3X15 DUMBELL LATERAL RAISES

TUESDAY:

PULL
2X10-15 1 ARM LAT PULL IN
4X6-8 PULL UPS
3X10 PENDLAY ROWS
3X12 MACHINE HIGH ROW
3X15 FACE PULLS
A1: 3X20 REVERSE GRIP EX BAR CURL
A2: 3X15 SUPINATED EZ BAR CURL
3X12 DUMBELL PREACHER CURL

WEDNESDAY

LEGS:
4X12 LEG EXTENSION
4X12 LEG CURLS
4X8 BACKS SQUAT
4X10 LEG PRESS
4X10 ROMANIAN DEADLIFTS
4X12 SEATEAD CALF RAISES
3X15 STANDING CALF RAISES

FRIDAY:

PUSH #2
3X8 CLOSE GRIP BENCH PRESS
3X15 OVERHEAD PRESS
3X12 DUMBELL INCLINE PRESS
3X15 PEC DECK
3X12 CABLE LATERAL RAISES
3X14 CABLE TRICEP KICKBACKS

SATURDAY:

PULL #2
3X12 NEUTRAL GRIP PULLDOWN
3X10 CABLE ROW
3X15 ARM CABLE PULL OVER
3X15 BARBELL SHRUG
3X20 CABLE REVERSE FLYE
3X12 SINGLE ARM CABLE CURL
3X12 HAMMER CURL
 BLOCK 2

MONDAY:

PUSH
4X9 DUMBELL FLAT PRESS (HEAVY)
3X10 MILITARY PRESS (HEAVY)
3X10 SLOW ECCENTRIC DIP (CHEST FOCUSED)
3X15 TRICEPS V BAR PRESSDOWN
3X15 MACHINE LATERAL RAISE
3X12 HAMMER CURLS/SUPINATED CURLS

TUESDAY:

PULL
2X15 1 ARM PULL IN
3X12 PULL UPS
3X8 DUMBELL ONE ROW (HEAVY)
3X12 LOW TO HIGH FLYE
3X20 ROPE UPRIGHT ROW
3X8 HEAVY BARBELL CURLS
3X11 LOW INCLINE SEATED DUMBELL CURLS

WEDNESDAY

LEGS:
4X10 LEG EXTENESION
3X10 HIP ABDUCTORS
4X10 LEG CURLS
4X10 HACK SQUAT
4X10 LEG PRESS
4X10 BARBELL RMN DEADLIFT
4X12 SEATEAD CALF RAISES
3X15 STANDING CALF RAISES

FRIDAY:

PUSH #2
3X12 SMITH MACHINE INCLINE PRESS
3X10 FLAT BARBELL BENCH PRESS
3X12 ARNOLD PRESS
3X15 CLOSE CRIP SMITH MACHINE
3X10 BARBELL SKULLCRUSHERS
3X12 EGYPTIAN LATERAL RAISE
32X12 ROPE OVER HEAD TRICEP EXTENSION

SATURDAY:
 PULL #2
3X12 SINLGLE ARM PULLDOWN
3X10 SEAL ROW (HEAVY)
3X12 SINLGLE ARM PULLDOWN KNEELING
3X15 REVERSE PEC DECK
A1: 3X12 SUPINATED DBL CURL
A2: 3X8 DUMBELL HAMMER CURL