DBP 2.0

Gain strength and muscle mass. From week to week, you can change all the exercises and move them around just don't touch bench or deadlift. If your joints cannot handle bench/deadlift/squat or you don't have access to a free barbell, then you can replace them with a similar exercise. BTW remember that this is my program, and some people respond to this amount of volume paired with intensity differently than I. (All sets should be taken to RPE 8.5+). I have two back days because I view my back as a weak point I want to make a strong point. People with weak delts or chest might want to have multiple chest or delt days. Anyways enjoy the program.

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Week 1

Week 2

Week 3

Week 4

Week 5

Bench Press (Paused)

Incline Bench Press (Barbell)

Chest Press (Machine)

Tricep Extension (Cable)

Overhead Tricep Extension (Cable)

Cardio

Chest+minor tricep

Lat Pulldown

T-Bar Row

Single Arm Row (Dumbbell)

Standing Pullover (Cable)

Back

Rest

You can add front raises if you feel it necessary

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Seated Lateral Raise

Single Arm Rear Delt Cable Fly

Bicep Curl (EZ Bar)

Preacher Curl Machine

Incline Curl (Dumbbell)

Delts and bicep

Bench Press (Close Grip)

Single Arm Overhead Tricep Extension

Deficit Deadlift (Barbell)

Deadlift (Barbell)

Chest Supported Row (Machine)

Deadlift focus Back and tricep

Add weak points if you want or make a single muscle group just for this day.

Rest or weak points

Squat (Barbell)

Hack Squat

Leg Extension

Lying Leg Curl

Standing Calf Raise

Seated Calf Raise

Legs

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