BACK TO BASICS

Purpose of this program is to gain muscle and to gain knowledge about what really causes the muscle growth.

The point is to do with these exercises till you can’t make progress anymore and then add for example one set of certain exercises or add one new exercise (start doing the new exercise with only one working set)

example:

you’re doing bench 2 sets and 6-10 reps and you no longer make progress and now you have atleast three options:

add 1 set and now you are doing 3 sets and 6-10 of bench 

or

add 1 new exercises with 1 set for example cable flys

or

replace the bench for example with incline bench with dumbbels (2 sets 6-10)


The reason why we’re doing this is to become aware of what’s causing the muscle growth.


(AND YOU CAN CHOOSE THE EXERSICES YOU PREFER!)

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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

Week 13

Week 14

Week 15

Week 16

Bench Press (Barbell)

Pull-Up (Weighted)

Incline Curl (Dumbbell)

Skull Crusher

Seated Overhead Press (Dumbbell)

UPPER

Squat (Barbell)

Romanian Deadlift (Barbell)

Standing Calf Raise

Cable Crunch

LOWER

Barbell Row

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