Slight adjustments from my previous training protocol.
I felt as if training protocol 1.0 was much more strength focused as opposed to hypertrophy.
Constantly watching the scale will allow you to establish whether the current nutritional and training protocol you’re on is, in fact, working towards your physique goals.
At this phase of my physique journey, I will be focused on achieving higher reps, better form and mind-muscle connection while laying off the heavier weights.
The below exercises are done at 8-12 repetitions for 4-5 sets.
| MONDAY | TUESDAY | WEDNESDAY |
| BARBELL BENCH PRESS (1) | BENT OVER DUMBELL RAISE (1) | STRAIGHT ARM PULLDOWN (1) |
| INCL. BARBELL PRESS (2) | SEATED MACHINE PRESS (2) | CLOSE GRIP CABLE PULLDOWN (3) |
| CABLE FLYES (3) | DUMBELL SIDE LATERAL RAISE (3) | BARBELL BENT-OVER ROW (2) |
| BODYWEIGHT DIPS (4) | BEHIND OVERHEAD NECK PRESS (4) | STANDING BARBELL SHRUG (2) |
| INCL. DUMBELL FLYES (4) | BARBELL UPRIGHT ROW (4) | BARBELL UPRIGHT ROW (1) |
| RUSSIAN TWISTS (3) | HANGING LEG RAISES (1) | BARBELL DEADLIFT |
| CLOSE GRIP PULL UPS (1) | STANDING CALF RAISES (2) | SEATED MACHINE ROWS (3) |
| CONCENTRATION CURLS (2) | SEATED CALF RAISES (3) | 3-MINUTE PLANK |
| THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| SINGLE LEG EXT. (1) | CLOSE GRIP CHIN-UP (1) | STRAIGHT ARM PULLDOWN (2) | SINGLE LEG EXT. (1) |
| SINGLE-LEG HAM CURL (2) | BODYWEIGHT CLOSE DIPS (2) | CLOSE GRIP CABLE PULLDOWN (1) | SINGLE-LEG HAM CURL (2) |
| BARBELL SQUATS | BARBELL PREACHER CURL (3) | BARBELL BENT-OVER ROW (3) | BARBELL SQUATS |
| SEATED CALF RAISES (2) | CABLE TRICEP PULL DOWN (1) | STANDING BARBELL SHRUG (3) | LEG PRESS (3) |
| STANDING CALF RAISE (1) | STANDING DUMBELL CURL (2) | BARBELL UPRIGHT ROW (1) | STANDING CALF RAISE (1) |
| WALKING DUMBELL LUNGES | HANGING LEG RAISES (3) | BARBELL DEADLIFT | WALKING DUMBELL LUNGES (3) |
| EZ BARBELL CURLS (4) | SEATED MACHINE ROWS (2) | SEATED CALF RAISES (2) | |
| EZ BAR SKULLCRUSH (4) | 3-MINUTE PLANK |