Butcher of Blaviken

READ BEFORE TRAINING 


So. This program is for thoose who admire or strive for a more aesthetic look physique wise. This is for people who can only put on so much weight and muscle naturally. 

Make sure to prioritize form over weight for hypertrophy development. Don’t let your own ego be the reason you don’t grow. Please move around or fully remove exercises that you wish. 

You’ll put on size outside of the gym to make sure your eating enough food and getting enough sleep

Train to look as aesthetic and lean as the white wolf himself just be sure to watch what you eat and train heavy but most importantly controlled to maximize muscle growth and memory

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bicep Curl (Dumbbell)

Reverse Bicep Curl (Dumbbell)

Lateral Raise (Dumbbell)

Upright Row (Dumbbell)

Dip (Bodyweight)

Seated French Press (EZ/Barbell)

Arms 

Push Up

Guillotine Press (DB)

Dumbbell Bench Pullover

Chest Fly press (DB)

Chest 

Bent Over Row (Dumbbell)

Pull-Up (Bodyweight)

Rear Delt Fly (Dumbbell)

Shrug (Dumbbell)

Wide Grip Pull-Up

Back 

Sit Up

Hanging Leg Raise

Leg Raise (Captain's Chair)

Abs 

Romanian Deadlift (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Seated Calf Raise

Squat (Barbell)

Lunge (Dumbbell)

Legs 

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