~The Formless Nosferatu~ (5 Days Weekly A&B Rotation)

A Hypertrophy Focused Program with a utilization of a lot of different Barbell , DB , machines and Bodyweight variation through weekly Rotations (A & B) .. 
For Tree trunk Legs , huge thick Traps and big Arms & Shoulders Lovers (Basically a TANK) 
**Not for People who want a slim shredded Physique**

*(For the exact version i am using : https://alphaprogression.com/3YWlhx)

The Program is Hypertrophy focused but that doesn't mean u'll be glued to a Machine because the "SFR" , rather it contains a bunch of "Athletic" variations like High Pull , Front Squat even Hack Deadlift.. yet it's well balanced with Cables and Machine work as well to manage the fatigue of each day and each weekly Rotation ..

Each day is *Focused* on certain direction but without being a prisoner for it , so u'll find a Calf Raise in the Arm day for example .. 

Each muscle group is hit between 2-3 times , so expect the high frequency and start with the Low end volume of 2 sets even 1 set if needed .

Note that The Program is heavily using GiantSets & Supersets .. however most of them is doable in a commercial Gym as it would be using the same equipment.. For example : (Curl , Skull Crushers , Upright Rows) all using Ez Bar .. 
(So it'll challenge ur work capacity , decrease in performance is expected AT FIRST then u'll adapt and save time and even increase performance and work density) 


The Program also utilize the "Big 3" to Push Progression but without being obsessed about them as u would do them Biweekly.. Like Bench one week and Dips the other .. but don't worry i got u covered as u would be doing another Bench Variation later in the week with other Variations.. 

Finally about Progression , firstly u can choose ur own method , but any basic Double Progression would work and it's variations like Rep Goal System , Evolving Rep Ranges .. or Top Set Back off . Etc etc 
But Personally i am using and recommending an Evolving Rep Range or Rep Goal with Max Safe Reps on EVERY SET with the same weight .. 

Lastly it's a 5 Days Program .. it has the flexibility of being Run as u like whether 5 days in a Row then 2 rest days or 2-3 days or whatever.. just keep in mind to take at least 1 day of rest between Day 5 and Day 1 of the next week .. as both of them are Upper body days 


Side Note : 
A lot of the Exercise Selection has a specific Reason behind it , so use ur best judgement if u want to Swap a lift out .. For Example : Hack Deadlift serves as a Quad bias Deadlift while still targeting the Traps like the Front Squat from the other week ..
(However this is the exercises that i PERSONALLY use)


***I wrote the specific variation i use in (...) If the variation doesn't exist in the App as i am not using the Pro version yet*** 
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Fun side note : (for anyone curious about the name)
The name "Formless" u'll understand why as u read the whole program + its the Kanoh Agito's style .. 
And Nosferatu for the Zodd's Monstrous physique

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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

Squat (Barbell)

Neck Curl

*Leg_A* (Quads , Hams & Lats)

Push Press (Barbell)

Power Shrug

*Upper_A*(Shoulder,Traps&Arms)

Superset 2-4 Sets of Neck work with anything u want (Choose any direction) 

Bench Press (Barbell)

Reverse Wrist Curl (Dumbbell)

*Torso_A* (Chest & Lats)

Pendlay Row

Hack Deadlift

Hip Adductor (Machine)

Neck Extension

*Posterior-A* (Traps & Hams)

*Arm_A* (Triceps,Biceps&Chest)

*Arm_B* (Triceps,Biceps&Chest)

*Upper_B*(Shoulder,Traps&Arms)

*Torso_B* (Chest & Lats)

Deadlift (Barbell)

High Pull

*Posterior_B* (Traps & Hams)

Stiff Leg Deadlift

Bulgarian Split Squat (Dumbbell)

Leg Curl

*Leg_B* (Quads , Hams & Lats)

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