Asynchronous P/P/L

This Bodybuilding Program is designed for those training at home gym and don't want to be restricted in a weekly microcycle so train whenever you can without thinking about days

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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

Chest Supported Row (Machine)

Chin-Up (Weighted)

Standing Pullover (Cable)

Preacher Curl (EZ Bar)

Reverse Bicep Curl (Dumbbell)

Face Pull

Pull 1

Bench Press (Barbell)

Dip (Bodyweight)

Seated Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Push 1

Squat (Barbell)

Standing Calf Raise

Good Morning

Leg Curl

Sissy Squat

Abs Crunch (Weighted)

Legs 1

Pull-Up (Weighted)

Bent Over Row (Barbell)

Bicep Curl (Barbell)

Reverse Bicep Curl (EZ Bar)

Rear Delt Fly (Dumbbell)

Pull 2

Incline Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Deficit Push Up

Tricep Rope Push Down (Cable)

Push 2

Romanian Deadlift (Barbell)

Leg Extension

Seated Calf Raise

Reverse Abs Crunch (Bodyweight)

Legs 2

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