GYMMAXXING PROGRAM FOR RETARDS

[Deleted member 17123]

This is the program i am currently running. Also a really important pointer for nattys is that in the absence of anabolics you need to focus on getting stronger on the big compound movements. This includes the bench press, ohp, squat, deadlift, barbell row(strict off of the floor, aka a pendlay row) and the pullup/chinup.

Template: 4 days a week upper/lower

Monday
Bench press 3x5
Overhead Press 3x8
Pullup/chinup 4x10
JM Press (look it up) 3x10
Barbell row 3x10
Barbell upright row superset bicep curl of choice 3x10
Neck curls superset neck extensions 3x15

Tuesday
Squat 3x5
Romanian deadlifts or good mornings 3x10
Leg press/hack squat 5x10
Hamstring curl 3x10
45 degree hyperextension superset hanging legraises 3x10
Neck curls superset neck extensions 3x15

Thursday
Overhead Press 3x5
Close-grip bench press 3x10
Pullup/chinup 4x10
Any form of overhead extension for the tricep 3x10
Chest supported row (if its a 45 degree one dont dare to cheat, keep it strict) 3x10
Hammer curl superset lateral raises 4x10
Neck curls superset neck extensions 3x15

Friday
Deadlift working up to a top set of 3, then doing 2 sets of 5
Leg press/hack squat 5x10 (3x10 if you pulled sumo-style)
Hip-thrust 3x10
Hamstring curl 3x10
45 degree hyperextension superset hanging legraises 3x10
Neck curls superset neck extensions 3x15

Focus on getting stronger not just pumping the muscle like some roiding retard

 

[PubertyMaxxer]

Too complicated still

 

[Deleted member 17123]

Too complicated still

its not complicated at all

 

[PubertyMaxxer]

its not complicated at all

I would have to watch tutorials for each of these exercises and then I'd still do them wrong

 

[Deleted member 17123]

I would have to watch tutorials for each of these exercises and then I'd still do them wrong

then stay weak

 

[DoctorLooksmax]

you can probs do a bit less volume than that honestly 0- but yeah looks good

 

[RIPPED IRL]

this is not for retards lol, this is for intermedium-advanced ppl
if you only care about aesthetics it is better to do a custom split with the muscles u want to build to achieve V tapper look, big arms, big neck, etc

 

[TITUS]

Good program, im doing a custom 5x5 (tactical barbell operator template online). Day1: bench press, ohp, barbell row and pullup "supersets" (one minute rest between sets) with an accesory between each set. Day2: Squat, DL and accesories. 4 days a week 75-90 minutes per session.

 

[Deleted member 17123]

this is not for retards lol, this is for intermedium-advanced ppl
if you only care about aesthetics it is better to do a custom split with the muscles u want to build to achieve V tapper look, big arms, big neck, etc

no person with a huge bench, ohp and pullup is not aesthetic. If u cant follow the program ur a mentally impaired imbecile

 

[mmm]

legit, will try this split now

 

[thecel]

legit, will try this split now

upper–lower is a shitsplit

do full-body, pull–push–legs, or hybrid