Bodybuilding with weighted dips and pull-ups

High volume full body
Heavily modified Bald Omni-Man's program Bald Swordman with peaking phase for weighted dips and pull-ups. 

Disregard the prescribed days in the program and train every other day or when you are recovered, just like in the original program (so you should train, 3 or 4 days per week), I recommend 2 days of rest between days 3 and 4.
 
You can add more sets to weighted dips and pull-ups for additional volume. After the last week of the program, deload on all upper body exercises and test your one rep max on dips and pull-ups. Rest 90 seconds to 2 minutes on isolation, 3 to 5 minutes on weighted dips and pull-ups, and 2 to 3 minutes on the rest of the compounds.

For the full understanding of the program, read the descriptions above the exercises (the app sometimes doesn't let me put the variation of the exercise which i wanted, fell free to change the exercises for other variations that you like, that are similar enough to the original exercise).If you don't understand the metods like double progression or rep goal system, go check out the original Bald Omni-Man's program.

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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

Leg Press

Platz Squat

neck work

Guillotine Press

Lu raises

V-Handle Tricep Pushdown (Cable)

Incline Tricep Extension (Dumbbell)

Hanging Leg Raise

Seated Shoulder Press (Dumbbell)

Bent Over Row (Barbell)

Incline Curl (Dumbbell)

Lying Leg Curl

Preacher Curl (Dumbbell)

Neck Work

Shoulder Press (Plate Loaded)

Romanian Deadlift (Barbell)

Lateral Raise (Dumbbell)

Day 5

Dip (Weighted)

Chest Fly (Machine)

Hip Adductor (Machine)

Sit Up

Standing Calf Raise

Leg Extension

Pull-Up (Weighted)

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