SUPER-SIMPLE Muscle-Jacking Gymmax Program for Beginners

[thecel]

A super-simple program. One of the simplest ones out there.

The split is push–pull–shoulders–pull–push. 5 training days each week.

The program’s ultimate simplicity is that it has only 2 exercises per workout day.

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Workout 1 | Push

1. Wide-Grip Bench Press | 10 reps | 5 sets
2. Close-Grip Bench Press | 10 reps | 5 sets

Workout 2 | Pull

1. Pull-Ups | 10 reps | 5 sets
2. Chin-Ups | 10 reps | 5 sets

Workout 3 | Shoulders Focus

1. Barbell Overhead Press | 10 reps | 5 sets
2. Lateral Raises | 10 reps | 5 sets

Workout 4 | Pull

1. Horizontal Cable Rows | 10 reps | 5 sets
2. Upright Rows | 10 reps | 5 sets

Workout 5 | Push

1. Decline Bench Press | 10 reps | 5 sets
2. Incline Bench Press | 10 reps | 5 sets

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An athlete who uses this program can alternate between strength-focused weeks and hypertrophy-focused-weeks. (S)he runs the exercise plan over 1 week with 5 reps per set, switches the next week to 10 reps per set, and repeats the process.

Want to have triceps&biceps arm isolation exercises in the program? Easy. Just do 3 sets of bicep curls at the end of every pull workout and do 3 sets of tricep kickbacks at the end of every push workout. Want to target rear delts? Easy. Just do 3 sets of rear deltoid facepulls at the end of every shoulders-focused workout.

 

[Deleted member 8908]

A super-simple program. One of the simplest ones out there.

The split is push–pull–shoulders–pull–push. 5 training days each week.

The program’s ultimate simplicity is that it has only 2 exercises per workout day.

---

Workout 1 | Push

1. Wide-Grip Bench Press | 10 reps | 5 sets
2. Close-Grip Bench Press | 10 reps | 5 sets

Workout 2 | Pull

1. Pull-Ups | 10 reps | 5 sets
2. Chin-Ups | 10 reps | 5 sets

Workout 3 | Shoulders Focus

1. Barbell Overhead Press | 10 reps | 5 sets
2. Lateral Raises | 10 reps | 5 sets

Workout 4 | Pull

1. Rows | 10 reps | 5 sets
2. Shrugs | 10 reps | 5 sets

Workout 5 | Push

1. Decline Bench Press | 10 reps | 5 sets
2. Incline Bench Press | 10 reps | 5 sets

not that great no offence

 

[Toth's thot]

cock to the size of thighs ratio pilled
mirin

 

[thecel]

not that great no offence

I changed shrugs to upright rows

 

[Anomaly]

A super-simple program. One of the simplest ones out there.

The split is push–pull–shoulders–pull–push. 5 training days each week.

The program’s ultimate simplicity is that it has only 2 exercises per workout day.

---

Workout 1 | Push

1. Wide-Grip Bench Press | 10 reps | 5 sets
2. Close-Grip Bench Press | 10 reps | 5 sets

Workout 2 | Pull

1. Pull-Ups | 10 reps | 5 sets
2. Chin-Ups | 10 reps | 5 sets

Workout 3 | Shoulders Focus

1. Barbell Overhead Press | 10 reps | 5 sets
2. Lateral Raises | 10 reps | 5 sets

Workout 4 | Pull

1. Horizontal Cable Rows | 10 reps | 5 sets
2. Upright Rows | 10 reps | 5 sets

Workout 5 | Push

1. Decline Bench Press | 10 reps | 5 sets
2. Incline Bench Press | 10 reps | 5 sets

Super simple

 

[JamesHowlett]

4 horizontal pushes vs 1 horizontal pull and no rear-delt exercise? No legs? No arm isolation?

Horrible programme ngl

 

[Deleted member 8908]

4 horizontal pushes vs 1 horizontal pull and no rear-delt exercise? No legs? No arm isolation?

Horrible programme ngl

ye its pretty fucking awful

 

[Deleted member 15669]

where are the reeves deadlifts

 

[thecel]

No legs?

The plan is for beginners.

Typical untrained males’ arms are much smaller than ideal meanwhile their legs are just slightly smaller than ideal.

Aesthetics-oriented gymmaxers should aim to jack up their arms–legs circumferences ratio to in the range 0.7 – 0.75. Typical untrained men’s ratios are in about 0.6 – 0.65.

How to check IN 10 SECONDS whether or not to train legs

Measure your ratio of flaccid upper arm circumference over flaccid thigh circumference. The arms-to-thighs sizes ratio. Ideals: ≈0.7 for “regular” leansthetics gymmax bodies ≈ FFMI 22.5 ≈0.75 for yoked mega-physiques ≈ FFMI 25 if your ratio is sub- ≈0.65, consider making the listed...

looksmax.org

 

[.👽.]

bro imagine driving to the gmy for 2 exercises. waste of time

 

[thecel]

bro imagine driving to the gmy for 2 exercises. waste of time

home gym dawg

you can run this program with only a pull-up bar, a bench, dumbbells, and resistance bands — and you may not even need all these

 

[metagross]

Sometimes I see challenges of youtubers doing "100 pullups a day for 30 days" and it has great effects on their bodies.

All these gymcels thinking about sophisticated training routines and what bodypart to isolate and what exercises are the best, etc. Meanwhile people just do the same exercise every day and train back, shoulders, arms, etc.
Admit it gymcels: You just want to feel smart.