GigaChad simple BodyBuilding

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Important notes before starting the workout:

• keep the rep range and do not change it unless you got joint pain, simple cant target the target muscle

• in general try to keep a 2 min rest pause between sets, go up to 5 minutes when you notice your breath is still not recovered or the muscle is still shaking

• Do not change the volume, you wont be able to recover if you keep the RIR like it is in the program

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Wide Grip Pull-Up

Lateral Raise (Dumbbell)

Seated Row (Cable)

Low To High Cable Fly

Jesus Curl

Tricep Pushdown (Cable)

Upper

Squat (Barbell)

Leg Curl

Romanian Deadlift (Barbell)

Leg Extension

Standing Calf Raise

Oblique Sidecrunch

Lower

Split Squat (Dumbbell)

Cable Crunch

Hip Adductor (Machine)

Hip Abductor (Machine)

Lower 2

Incline Bench Press (Dumbbell)

Pull-Up (Weighted)

Seated Shoulder Press (Dumbbell)

Bicep Curl (Cable)

Reverse Pec Deck

Upper 2

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