optimal science-based simple bodybuilding

Program Description

a very simple routine that can be progressed forever. the principle of this routine is just to go 1-2 rir for 4-6 sets for each muscle group twice a week. suggested day: sun: rest mon: day 1 tue: day 2 wed: rest thu: day 3 fri: day 4 sat: rest start from 5 reps and add reps when the set feels easy until can do 8 reps. then add weight and start again. preferably add reps on the second set and followed by the first set example workout 1 set 1: 5 reps set 2: 5 reps workout 2 set 1: 5 reps set 2: 6 reps workout 3 set 1: 6 reps set 2: 6 reps continue until reach 8 reps. u can change the exercise but preferably opt for more stable exercise machine > barbell > dumbbell make sure to eat on adequate caloric surplus and protein as well as get enough rest. best of luck

Program Overview