I dont know!

High volume - literally nothing scientific about this; just a shitload of work for those with too much free time; and yes i came up with it on the spot. who cares? 4 days a week at a gym, 2 days doing basics at home, and 1 being useless. Nothing special outside of a gym membership is needed.

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Week 1

Bench Press (Barbell)

Bench Press (Paused)

Incline Bench Press (Barbell)

Tricep Pushdown (Cable)

Chest Fly (Cable)

Bicep Curl (Machine)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Chest/Arms - Conditioning

No special equipment needed. Take the day off, but do some light work. If you can do more reps, do.

Plank

Sit Up

Push Up

Wall Sit

Russian Twist

Oblique Crunch

Lunge (Bodyweight)

Squat (Bodyweight)

Reverse Abs Crunch (Bodyweight)

Home Workout

Squat (Barbell)

Squat (Paused)

Front Squat (Barbell)

Good Morning

Leg Press (45 Degrees)

Leg Curl

Leg Extension

Lying Leg Curl

Hip Abductor (Machine)

Hip Adductor (Machine)

Leg Press

Walk

Hip Thrust (Barbell)

Legs - Conditioning

Overhead Press (Barbell)

Seated Overhead Press (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Cross Body Hammer Curls

Preacher Curl (Barbell)

Tricep Rope Push Down (Cable)

Tricep Kickback

Front Raise

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Wide Grip Lat Pulldown

Lat Pulldown (Close Grip)

Seated Row (Cable)

Back Extension (Weighted)

Shoudlers/Back/Arms

Do some basic deadlifts, and as a reward, you get to choose your accessories! (not me being lazy)

Clean Deadlift

Romanian Deadlift (Barbell)

Deadlift/Accessory

Slam mass gainer, sleep 12 hours, nap another 6, or watch netflix eating pringles; you do you today.

REST!

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