General Guideline

 

  • Frequency: 4 days a week

  • Split: Upper/Lower body (2 days Upper, 2 days Lower)

  • Warm-up: 5–10 min cardio + dynamic stretching

  • Rest between sets: 60 to 90 sec for hypertrophy, 2–3 min for heavy strength lifts

  • Progression: Increase weight 2.5 to 5% weekly if all reps are completed

 

                                 BELOW ARE SOME VIDEOS TO HELP YOU (making in progress)

 

 

PHASE 1 (WEEKS 1-8)- STRENGTH AND FOUNDATION

Optional Core (2–3x/week)

- Plank 3x1 min

- Hanging Leg Raises 3x12

- Russian Twists 3x20

- You can do this throughout all your phases

PHASE 2 (WEEKS 9-16)- STRENGTH AND HYPERTROPHY

 

 

NOTES: 

- Use progressive overload. Aim to lift heavier while keeping form strict.

- Reps drop slightly, weight increases

- Focus on compound lifts heavier, accessories higher reps

 

PHASE 3 (WEEKS 17–24) – MAX STRENGTH & DEFINITION

 

 

 

NOTES:

- Add some intensity techniques such as drop sets, slow eccentrics

- Slightly higher reps for accessories

 

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