Jacked and Stacked (Hypertrophy Focus)

Well rounded weekly upper/lower split with a good mix of foundation compound movements and isolation to work on weaker areas. (arms + neglected areas like the neck)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Cardio

Preacher Curl (EZ Bar)

Incline Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

One Arm Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Chest Press (Machine)

Lat Pulldown

Shoulder Press (Machine)

Seated Row (Cable)

Pec Deck (Machine)

Reverse Pec Deck

Abs Crunch (Machine)

Leg Raise (Captain's Chair)

Monday Upper Body

Squat (Smith Machine)

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

Hammer Curl

Wrist Curls

Neck Flexion

Neck Extension

Hip Abductor (Machine)

Glute Kickback

Seated Hamstring Curl

Calf Raise (Leg Press)

Tuesday Lower Body

Stretching

Rest Day

Thursday Upper Body

Friday Lower Body

Pull-Up (Bodyweight)

Saturday Supplemental Lifts

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