ŮpĻøŵ 2x 💪🏼🦿
Strength and Muscle
6 weeks / 2 days per week
Big 3 optional, this is my crippled old man protocol right now.
Reviews
0 reviews
Week 1
Day 1
Chest Press
Main12 x 50%
10 x 65%
8 x 75%
6 x 84%
Pulldown
Main12 x 50%
10 x 65%
8 x 75%
6 x 84%
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Day 2
Leg Press
Main10 x 60%
8 x 73%
6 x 80%
4 x 87%
Seated • Leg Curl
Main10 x 60%
8 x 73%
6 x 80%
4 x 87%
Seated • Calf Raise
Main10 x 60%
8 x 73%
6 x 80%
4 x 87%
Recommended undefined Exercises
Recommended undefined Exercises
Cardio/HIIT
AssistanceRecommended undefined Exercises
Week 2
Day 1
Chest Press
Main12 x 50%
10 x 65%
8 x 75%
6 x 84%
Pulldown
Main12 x 50%
10 x 65%
8 x 75%
6 x 84%
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Day 2
Leg Press
Main10 x 60%
8 x 73%
6 x 80%
4 x 87%
Seated • Leg Curl
Main10 x 60%
8 x 73%
6 x 80%
4 x 87%
Seated • Calf Raise
Main10 x 60%
8 x 73%
6 x 80%
4 x 87%
Recommended undefined Exercises
Recommended undefined Exercises
Cardio/HIIT
AssistanceRecommended undefined Exercises
Week 3
Day 1
Chest Press
Main12 x 50%
10 x 65%
8 x 75%
6 x 84%
Pulldown
Main12 x 50%
10 x 65%
8 x 75%
6 x 84%
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Day 2
Leg Press
Main10 x 60%
8 x 73%
6 x 80%
4 x 87%
Seated • Leg Curl
Main10 x 60%
8 x 73%
6 x 80%
4 x 87%
Seated • Calf Raise
Main10 x 60%
8 x 73%
6 x 80%
4 x 87%
Recommended undefined Exercises
Recommended undefined Exercises
Cardio/HIIT
AssistanceRecommended undefined Exercises
Week 4
Day 1
Chest Press
Main12 x 50%
10 x 65%
8 x 75%
6 x 84%
Pulldown
Main12 x 50%
10 x 65%
8 x 75%
6 x 84%
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Day 2
Leg Press
Main10 x 60%
8 x 73%
6 x 80%
4 x 87%
Seated • Leg Curl
Main10 x 60%
8 x 73%
6 x 80%
4 x 87%
Seated • Calf Raise
Main10 x 60%
8 x 73%
6 x 80%
4 x 87%
Recommended undefined Exercises
Recommended undefined Exercises
Cardio/HIIT
AssistanceRecommended undefined Exercises
Week 5
Day 1
Chest Press
Main12 x 50%
10 x 65%
8 x 75%
6 x 84%
Pulldown
Main12 x 50%
10 x 65%
8 x 75%
6 x 84%
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Day 2
Leg Press
Main10 x 60%
8 x 73%
6 x 80%
4 x 87%
Seated • Leg Curl
Main10 x 60%
8 x 73%
6 x 80%
4 x 87%
Seated • Calf Raise
Main10 x 60%
8 x 73%
6 x 80%
4 x 87%
Recommended undefined Exercises
Recommended undefined Exercises
Cardio/HIIT
AssistanceRecommended undefined Exercises
Week 6
Day 1
Chest Press
Main12 x 50%
10 x 65%
8 x 75%
6 x 84%
Pulldown
Main12 x 50%
10 x 65%
8 x 75%
6 x 84%
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Day 2
Leg Press
Main10 x 60%
8 x 73%
6 x 80%
4 x 87%
Seated • Leg Curl
Main10 x 60%
8 x 73%
6 x 80%
4 x 87%
Seated • Calf Raise
Main10 x 60%
8 x 73%
6 x 80%
4 x 87%
Recommended undefined Exercises
Recommended undefined Exercises
Cardio/HIIT
AssistanceRecommended undefined Exercises
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