The Fitapocalypse@Home weekend training program

This is a program is a complement for The Fitapocalypse full-body training program (https://www.boostcamp.app/users/AiPzCU-the-fitpocalypse-full-body-training-program) and is designed to work a large group of muscles on the weekend for a consistent bodybuilding experience thanks to a good (and well-proven) balance between exercise distribution and intensity.

Each session will take, approximately, 70 minutes with 45-60 seconds of rest between series. I recommend you a light cardio warm-up of 5 minutes at the beginning of any session and 15 minutes of cardio at the end as this will provide you with cardiovascular endurance and fat loss (in moderate quantities).

WARNING: This program isn't about pure hypertrophy but moderate bodybuilding with a focus on physical fitness and health improvement.

Enjoy!

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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

Lateral Raise (Dumbbell)

Hammer Curl

Tricep Extension (Resistance Band)

Goblet Squat

Bent Over Row (Dumbbell)

Chest Press (Resistance Band)

Plank with Shoulder Taps

Bicep Curl (Dumbbell)

Shrug (Dumbbell)

Dead Bug (Resistance Band)

Wood Chop (Resistance Band)

Lateral Banded Walk

Romanian Deadlift (Dumbbell)

Bird Dog

Stretching

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