Lat Specialization Workout Program
8 week Lat Specialization Workout Program, 4 days a week with two dedicated lat days. Build back width with heavy vertical pulling volume. Free PDF.
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Workouts
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Tricep Long Head Workout Program
8-week Tricep Long Head Workout Program, three arm sessions a week. Overhead and stretched-position work that builds real upper arm thickness. Free PDF.Read now -
Quad Specialization Workout Program
8 week Quad Specialization Workout Program, four days a week with quads trained twice. Build real leg size while the rest of you holds. Free PDF.Read now -
Rear Delt Workout Program
8-week Rear Delt Workout Program, four days a week with rear delts trained on three of them. Build the head that finishes the shoulder. Free PDF.Read now -
Lower Chest Workout Plan
8 week lower chest workout plan, 3 chest days a week. Decline presses, dips and high-to-low cable work to build the sternal fibers. Free PDF.Read now -
Bicep Peak Workout Program
8-week Bicep Peak Workout Program with three arm days a week. Train the long head hard and build the size that reads as more peak. Free PDF.Read now -
16 Week Mass Building Program
16 week mass building program for advanced lifters, 5 days a week on push pull legs. Four blocks and two deloads build a real off season. Free PDF.Read now -
4 Week Workout Plan for Beginners
A 4 week beginner workout plan, three full body days a week using dumbbells, machines and bodyweight. Build the habit before you chase load. Free PDF.Read now -
6 Week Lean Muscle Workout Plan
6 week lean muscle workout plan, 4 days a week on an upper and lower split. Add real size on a small surplus without burying your abs. Free PDF.Read now
