What works for me

I just chose stuff that is scientifically superior and also stuff that I enjoy and feel good to me. Prob not optimal the way it'd programmed but wtv. You’re on your own to progressively overload at your own pace.

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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

Lat Pulldown (Single Arm)

Incline Bench Press (Dumbbell)

T-Bar Row

One Arm Lateral Raise (Cable)

Bicep Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Bayesian Curl

Upper

Plank

Lying Leg Raise

Deadlift (Barbell)

Side Plank

Single Leg Calf Raise

Pallof Press

Hollow Hold

Lower

Romanian Deadlift (Barbell)

Reverse Wrist Curl (Dumbbell)

Chest Fly (Machine)

Bench Press (Barbell)

Hammer Curl (Cable)

Wrist Curls

Tricep Pushdown (Cable)

Upper (push focus)

Single Arm Iso Row

Reverse Bicep Curl (EZ Bar)

Upper (pull focus)

Nordic Curl

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