iblamebonemass0
#1 bonemaxxer, dying from hypercalcemia or rope
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- May 18, 2026
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I was long experimenting with the best gym trainings plan, for maximum volume but also best recovery. It is a 3-split for 2x a week.
first of all, ik that the clav bone and hip with is everything, but not all of us are saint with the best genetics, so we have to fraud the shape up.
chest press 2x
incline bench press 2x
(for maxmimum growth in the upper chest, bc this is the most important chest part to move the weight up from your hips in the shoulder, etc...)
butterfly with wide grip 3x
squats with barebell 3x
(try breathing squats: You will feel high pressure/tension throughout your body. For the first 5 reps, complete the exercise as I have just described. For the 10 reps after that, take 2 deep breaths between each squat. For the last 5 reps, take 4 deep breaths between each squat.)
(not to look completely like a retard, squats is also the only leg exercise also bc it is the only one which is tuff. Also peaks your GH but for a too short time to make a difference so, its cope. You can leave it out so, i wouldnt, it also strengthens your base.)
Leg raises 4x
2. Day: Back, Rear delt, Neck
Pull up with wide overhand grip 4x (with weight)
(best exercise for mogger wide lats)
Low rows with overhand grip 4x
Pullovers 3x
Reverse Butterfly with wide grip 3x
Shrugs with dumbells 2x
(Reeve Shrugs 3x, if wanted. try allways stacking more plates for wider grip)
Dead hangs as a finisher 1min
3. Day: Shoulder, Arms
Shoulder press 3x
Lateral raises 4x
(for maximum volume gain in the side delts, for mogger T-Shape)
Preacher curls 3x
Trizep Pushdown with rope 3x
Reverse Curls 3x
Overhead Trizep Extensions 3x
(dont to both bizep and trizep exercises after another, get rest for more strength between the exercises.)
Do this split:
1. Day
2. Day
3. Day
Rest (front delts and tricep need rest for chest day for max recovery)
1.Day
....
Repeat
...
also feel free to give me recommendations or tips, iam still not a framemogger.
Will later mention on peds etc.
Vid for breathing squat:
Vid for reeves shrugs:
first of all, ik that the clav bone and hip with is everything, but not all of us are saint with the best genetics, so we have to fraud the shape up.
ALSO BIG THANKS FOR THAT THREAD: https://looksmax.org/threads/the-ul...aguide-framecels-gtfih-or-forever-rot.552586/
1. Day: Chest, Core, Squads
chest press 2x
incline bench press 2x
(for maxmimum growth in the upper chest, bc this is the most important chest part to move the weight up from your hips in the shoulder, etc...)
butterfly with wide grip 3x
squats with barebell 3x
(try breathing squats: You will feel high pressure/tension throughout your body. For the first 5 reps, complete the exercise as I have just described. For the 10 reps after that, take 2 deep breaths between each squat. For the last 5 reps, take 4 deep breaths between each squat.)
(not to look completely like a retard, squats is also the only leg exercise also bc it is the only one which is tuff. Also peaks your GH but for a too short time to make a difference so, its cope. You can leave it out so, i wouldnt, it also strengthens your base.)
Leg raises 4x
2. Day: Back, Rear delt, Neck
Pull up with wide overhand grip 4x (with weight)
(best exercise for mogger wide lats)
Low rows with overhand grip 4x
Pullovers 3x
Reverse Butterfly with wide grip 3x
Shrugs with dumbells 2x
(Reeve Shrugs 3x, if wanted. try allways stacking more plates for wider grip)
Dead hangs as a finisher 1min
3. Day: Shoulder, Arms
Shoulder press 3x
Lateral raises 4x
(for maximum volume gain in the side delts, for mogger T-Shape)
Preacher curls 3x
Trizep Pushdown with rope 3x
Reverse Curls 3x
Overhead Trizep Extensions 3x
(dont to both bizep and trizep exercises after another, get rest for more strength between the exercises.)
T- Shape >> X-Shape, like the goofy bodybuilders that cannot walk
Do this split:
1. Day
2. Day
3. Day
Rest (front delts and tricep need rest for chest day for max recovery)
1.Day
....
Repeat
...
Top mogger physiques
they also prob train legs, so dont be a retard
pls give my thread a rep, so more ppl can see it.
they also prob train legs, so dont be a retard
also feel free to give me recommendations or tips, iam still not a framemogger.
Will later mention on peds etc.
Vid for breathing squat:
Vid for reeves shrugs:
Last edited:
