MAX_MUSCLE

Strength

12 weeks / 5 days per week

LGBTQ+ FRIENDY WORKOUTS

Reviews

0 reviews

Week 1

Bench Press

Assistance

4 x 8 reps

Incline • Bench Press

Assistance

3 x 10 reps

Overhead • Press

Assistance

3 x 10 reps

Fly

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 15 reps

Tricep Pushdown

Assistance

3 x 12 reps

Forward • Tricep Extension

Assistance

3 x 12 reps

Push-Up

Assistance

2 x undefined reps

Pull-Up

Assistance

4 x 8 reps

Seated Upright Row

Assistance

3 x 10 reps

Seated • Row

Assistance

3 x 10 reps

Pulldown

Assistance

3 x 12 reps

Standing • Face Pull

Assistance

3 x 15 reps

Incline • Curl

Assistance

3 x 12 reps

Curl

Assistance

3 x 10 reps

Rear Delt Row

Assistance

3 x 15 reps

Squat

Assistance

4 x 8 reps

Romanian Deadlift

Assistance

3 x 10 reps

Bulgarian Split Squat

Assistance

3 x 10 reps

Leg Extension

Assistance

3 x 15 reps

Lying • Leg Curl

Assistance

3 x 12 reps

Standing • Calf Raise

Assistance

4 x 12 reps

Hanging • Leg Raise

Assistance

3 x 15 reps

Wheel Rollout

Assistance

3 x 12 reps

Bench Press

Assistance

5 x 5 reps

Pull-Up

Assistance

5 x 5 reps

Overhead • Press

Assistance

4 x 6 reps

Pendlay Row

Assistance

4 x 6 reps

High Incline Dumbbell Press

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Pushdown

Assistance

3 x 10 reps

Curl

Assistance

2 x 10 reps

Deadlift

Assistance

4 x 5 reps

Front • Squat

Assistance

4 x 6 reps

Hip Thrust

Assistance

3 x 8 reps

Lunge

Assistance

3 x 10 reps

Lying • Leg Curl

Assistance

3 x 10 reps

Standing • Calf Raise

Assistance

4 x 12 reps

Back Extension

Assistance

2 x 15 reps

Week 2

Bench Press

Assistance

4 x 8 reps

Incline • Bench Press

Assistance

3 x 10 reps

Overhead • Press

Assistance

3 x 10 reps

Fly

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 15 reps

Tricep Pushdown

Assistance

3 x 12 reps

Forward • Tricep Extension

Assistance

3 x 12 reps

Push-Up

Assistance

2 x undefined reps

Pull-Up

Assistance

4 x 8 reps

Seated Upright Row

Assistance

3 x 10 reps

Seated • Row

Assistance

3 x 10 reps

Pulldown

Assistance

3 x 12 reps

Standing • Face Pull

Assistance

3 x 15 reps

Incline • Curl

Assistance

3 x 12 reps

Curl

Assistance

3 x 10 reps

Rear Delt Row

Assistance

3 x 15 reps

Squat

Assistance

4 x 8 reps

Romanian Deadlift

Assistance

3 x 10 reps

Bulgarian Split Squat

Assistance

3 x 10 reps

Leg Extension

Assistance

3 x 15 reps

Lying • Leg Curl

Assistance

3 x 12 reps

Standing • Calf Raise

Assistance

4 x 12 reps

Hanging • Leg Raise

Assistance

3 x 15 reps

Wheel Rollout

Assistance

3 x 12 reps

Bench Press

Assistance

5 x 5 reps

Pull-Up

Assistance

5 x 5 reps

Overhead • Press

Assistance

4 x 6 reps

Pendlay Row

Assistance

4 x 6 reps

High Incline Dumbbell Press

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Pushdown

Assistance

3 x 10 reps

Curl

Assistance

2 x 10 reps

Deadlift

Assistance

4 x 5 reps

Front • Squat

Assistance

4 x 6 reps

Hip Thrust

Assistance

3 x 8 reps

Lunge

Assistance

3 x 10 reps

Lying • Leg Curl

Assistance

3 x 10 reps

Standing • Calf Raise

Assistance

4 x 12 reps

Back Extension

Assistance

2 x 15 reps

Week 3

Bench Press

Assistance

4 x 8 reps

Incline • Bench Press

Assistance

3 x 10 reps

Overhead • Press

Assistance

3 x 10 reps

Fly

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 15 reps

Tricep Pushdown

Assistance

3 x 12 reps

Forward • Tricep Extension

Assistance

3 x 12 reps

Push-Up

Assistance

2 x undefined reps

Pull-Up

Assistance

4 x 8 reps

Seated Upright Row

Assistance

3 x 10 reps

Seated • Row

Assistance

3 x 10 reps

Pulldown

Assistance

3 x 12 reps

Standing • Face Pull

Assistance

3 x 15 reps

Incline • Curl

Assistance

3 x 12 reps

Curl

Assistance

3 x 10 reps

Rear Delt Row

Assistance

3 x 15 reps

Squat

Assistance

4 x 8 reps

Romanian Deadlift

Assistance

3 x 10 reps

Bulgarian Split Squat

Assistance

3 x 10 reps

Leg Extension

Assistance

3 x 15 reps

Lying • Leg Curl

Assistance

3 x 12 reps

Standing • Calf Raise

Assistance

4 x 12 reps

Hanging • Leg Raise

Assistance

3 x 15 reps

Wheel Rollout

Assistance

3 x 12 reps

Bench Press

Assistance

5 x 5 reps

Pull-Up

Assistance

5 x 5 reps

Overhead • Press

Assistance

4 x 6 reps

Pendlay Row

Assistance

4 x 6 reps

High Incline Dumbbell Press

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Pushdown

Assistance

3 x 10 reps

Curl

Assistance

2 x 10 reps

Deadlift

Assistance

4 x 5 reps

Front • Squat

Assistance

4 x 6 reps

Hip Thrust

Assistance

3 x 8 reps

Lunge

Assistance

3 x 10 reps

Lying • Leg Curl

Assistance

3 x 10 reps

Standing • Calf Raise

Assistance

4 x 12 reps

Back Extension

Assistance

2 x 15 reps

Week 4

Bench Press

Assistance

4 x 8 reps

Incline • Bench Press

Assistance

3 x 10 reps

Overhead • Press

Assistance

3 x 10 reps

Fly

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 15 reps

Tricep Pushdown

Assistance

3 x 12 reps

Forward • Tricep Extension

Assistance

3 x 12 reps

Push-Up

Assistance

2 x undefined reps

Pull-Up

Assistance

4 x 8 reps

Seated Upright Row

Assistance

3 x 10 reps

Seated • Row

Assistance

3 x 10 reps

Pulldown

Assistance

3 x 12 reps

Standing • Face Pull

Assistance

3 x 15 reps

Incline • Curl

Assistance

3 x 12 reps

Curl

Assistance

3 x 10 reps

Rear Delt Row

Assistance

3 x 15 reps

Squat

Assistance

4 x 8 reps

Romanian Deadlift

Assistance

3 x 10 reps

Bulgarian Split Squat

Assistance

3 x 10 reps

Leg Extension

Assistance

3 x 15 reps

Lying • Leg Curl

Assistance

3 x 12 reps

Standing • Calf Raise

Assistance

4 x 12 reps

Hanging • Leg Raise

Assistance

3 x 15 reps

Wheel Rollout

Assistance

3 x 12 reps

Bench Press

Assistance

5 x 5 reps

Pull-Up

Assistance

5 x 5 reps

Overhead • Press

Assistance

4 x 6 reps

Pendlay Row

Assistance

4 x 6 reps

High Incline Dumbbell Press

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Pushdown

Assistance

3 x 10 reps

Curl

Assistance

2 x 10 reps

Deadlift

Assistance

4 x 5 reps

Front • Squat

Assistance

4 x 6 reps

Hip Thrust

Assistance

3 x 8 reps

Lunge

Assistance

3 x 10 reps

Lying • Leg Curl

Assistance

3 x 10 reps

Standing • Calf Raise

Assistance

4 x 12 reps

Back Extension

Assistance

2 x 15 reps

Week 5

Bench Press

Assistance

4 x 8 reps

Incline • Bench Press

Assistance

3 x 10 reps

Overhead • Press

Assistance

3 x 10 reps

Fly

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 15 reps

Tricep Pushdown

Assistance

3 x 12 reps

Forward • Tricep Extension

Assistance

3 x 12 reps

Push-Up

Assistance

2 x undefined reps

Pull-Up

Assistance

4 x 8 reps

Seated Upright Row

Assistance

3 x 10 reps

Seated • Row

Assistance

3 x 10 reps

Pulldown

Assistance

3 x 12 reps

Standing • Face Pull

Assistance

3 x 15 reps

Incline • Curl

Assistance

3 x 12 reps

Curl

Assistance

3 x 10 reps

Rear Delt Row

Assistance

3 x 15 reps

Squat

Assistance

4 x 8 reps

Romanian Deadlift

Assistance

3 x 10 reps

Bulgarian Split Squat

Assistance

3 x 10 reps

Leg Extension

Assistance

3 x 15 reps

Lying • Leg Curl

Assistance

3 x 12 reps

Standing • Calf Raise

Assistance

4 x 12 reps

Hanging • Leg Raise

Assistance

3 x 15 reps

Wheel Rollout

Assistance

3 x 12 reps

Bench Press

Assistance

5 x 5 reps

Pull-Up

Assistance

5 x 5 reps

Overhead • Press

Assistance

4 x 6 reps

Pendlay Row

Assistance

4 x 6 reps

High Incline Dumbbell Press

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Pushdown

Assistance

3 x 10 reps

Curl

Assistance

2 x 10 reps

Deadlift

Assistance

4 x 5 reps

Front • Squat

Assistance

4 x 6 reps

Hip Thrust

Assistance

3 x 8 reps

Lunge

Assistance

3 x 10 reps

Lying • Leg Curl

Assistance

3 x 10 reps

Standing • Calf Raise

Assistance

4 x 12 reps

Back Extension

Assistance

2 x 15 reps

Week 6

Bench Press

Assistance

4 x 8 reps

Incline • Bench Press

Assistance

3 x 10 reps

Overhead • Press

Assistance

3 x 10 reps

Fly

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 15 reps

Tricep Pushdown

Assistance

3 x 12 reps

Forward • Tricep Extension

Assistance

3 x 12 reps

Push-Up

Assistance

2 x undefined reps

Pull-Up

Assistance

4 x 8 reps

Seated Upright Row

Assistance

3 x 10 reps

Seated • Row

Assistance

3 x 10 reps

Pulldown

Assistance

3 x 12 reps

Standing • Face Pull

Assistance

3 x 15 reps

Incline • Curl

Assistance

3 x 12 reps

Curl

Assistance

3 x 10 reps

Rear Delt Row

Assistance

3 x 15 reps

Squat

Assistance

4 x 8 reps

Romanian Deadlift

Assistance

3 x 10 reps

Bulgarian Split Squat

Assistance

3 x 10 reps

Leg Extension

Assistance

3 x 15 reps

Lying • Leg Curl

Assistance

3 x 12 reps

Standing • Calf Raise

Assistance

4 x 12 reps

Hanging • Leg Raise

Assistance

3 x 15 reps

Wheel Rollout

Assistance

3 x 12 reps

Bench Press

Assistance

5 x 5 reps

Pull-Up

Assistance

5 x 5 reps

Overhead • Press

Assistance

4 x 6 reps

Pendlay Row

Assistance

4 x 6 reps

High Incline Dumbbell Press

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Pushdown

Assistance

3 x 10 reps

Curl

Assistance

2 x 10 reps

Deadlift

Assistance

4 x 5 reps

Front • Squat

Assistance

4 x 6 reps

Hip Thrust

Assistance

3 x 8 reps

Lunge

Assistance

3 x 10 reps

Lying • Leg Curl

Assistance

3 x 10 reps

Standing • Calf Raise

Assistance

4 x 12 reps

Back Extension

Assistance

2 x 15 reps

Week 7

Bench Press

Assistance

4 x 8 reps

Incline • Bench Press

Assistance

3 x 10 reps

Overhead • Press

Assistance

3 x 10 reps

Fly

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 15 reps

Tricep Pushdown

Assistance

3 x 12 reps

Forward • Tricep Extension

Assistance

3 x 12 reps

Push-Up

Assistance

2 x undefined reps

Pull-Up

Assistance

4 x 8 reps

Seated Upright Row

Assistance

3 x 10 reps

Seated • Row

Assistance

3 x 10 reps

Pulldown

Assistance

3 x 12 reps

Standing • Face Pull

Assistance

3 x 15 reps

Incline • Curl

Assistance

3 x 12 reps

Curl

Assistance

3 x 10 reps

Rear Delt Row

Assistance

3 x 15 reps

Squat

Assistance

4 x 8 reps

Romanian Deadlift

Assistance

3 x 10 reps

Bulgarian Split Squat

Assistance

3 x 10 reps

Leg Extension

Assistance

3 x 15 reps

Lying • Leg Curl

Assistance

3 x 12 reps

Standing • Calf Raise

Assistance

4 x 12 reps

Hanging • Leg Raise

Assistance

3 x 15 reps

Wheel Rollout

Assistance

3 x 12 reps

Bench Press

Assistance

5 x 5 reps

Pull-Up

Assistance

5 x 5 reps

Overhead • Press

Assistance

4 x 6 reps

Pendlay Row

Assistance

4 x 6 reps

High Incline Dumbbell Press

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Pushdown

Assistance

3 x 10 reps

Curl

Assistance

2 x 10 reps

Deadlift

Assistance

4 x 5 reps

Front • Squat

Assistance

4 x 6 reps

Hip Thrust

Assistance

3 x 8 reps

Lunge

Assistance

3 x 10 reps

Lying • Leg Curl

Assistance

3 x 10 reps

Standing • Calf Raise

Assistance

4 x 12 reps

Back Extension

Assistance

2 x 15 reps

Week 8

Bench Press

Assistance

4 x 8 reps

Incline • Bench Press

Assistance

3 x 10 reps

Overhead • Press

Assistance

3 x 10 reps

Fly

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 15 reps

Tricep Pushdown

Assistance

3 x 12 reps

Forward • Tricep Extension

Assistance

3 x 12 reps

Push-Up

Assistance

2 x undefined reps

Pull-Up

Assistance

4 x 8 reps

Seated Upright Row

Assistance

3 x 10 reps

Seated • Row

Assistance

3 x 10 reps

Pulldown

Assistance

3 x 12 reps

Standing • Face Pull

Assistance

3 x 15 reps

Incline • Curl

Assistance

3 x 12 reps

Curl

Assistance

3 x 10 reps

Rear Delt Row

Assistance

3 x 15 reps

Squat

Assistance

4 x 8 reps

Romanian Deadlift

Assistance

3 x 10 reps

Bulgarian Split Squat

Assistance

3 x 10 reps

Leg Extension

Assistance

3 x 15 reps

Lying • Leg Curl

Assistance

3 x 12 reps

Standing • Calf Raise

Assistance

4 x 12 reps

Hanging • Leg Raise

Assistance

3 x 15 reps

Wheel Rollout

Assistance

3 x 12 reps

Bench Press

Assistance

5 x 5 reps

Pull-Up

Assistance

5 x 5 reps

Overhead • Press

Assistance

4 x 6 reps

Pendlay Row

Assistance

4 x 6 reps

High Incline Dumbbell Press

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Pushdown

Assistance

3 x 10 reps

Curl

Assistance

2 x 10 reps

Deadlift

Assistance

4 x 5 reps

Front • Squat

Assistance

4 x 6 reps

Hip Thrust

Assistance

3 x 8 reps

Lunge

Assistance

3 x 10 reps

Lying • Leg Curl

Assistance

3 x 10 reps

Standing • Calf Raise

Assistance

4 x 12 reps

Back Extension

Assistance

2 x 15 reps

Week 9

Bench Press

Assistance

4 x 8 reps

Incline • Bench Press

Assistance

3 x 10 reps

Overhead • Press

Assistance

3 x 10 reps

Fly

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 15 reps

Tricep Pushdown

Assistance

3 x 12 reps

Forward • Tricep Extension

Assistance

3 x 12 reps

Push-Up

Assistance

2 x undefined reps

Pull-Up

Assistance

4 x 8 reps

Seated Upright Row

Assistance

3 x 10 reps

Seated • Row

Assistance

3 x 10 reps

Pulldown

Assistance

3 x 12 reps

Standing • Face Pull

Assistance

3 x 15 reps

Incline • Curl

Assistance

3 x 12 reps

Curl

Assistance

3 x 10 reps

Rear Delt Row

Assistance

3 x 15 reps

Squat

Assistance

4 x 8 reps

Romanian Deadlift

Assistance

3 x 10 reps

Bulgarian Split Squat

Assistance

3 x 10 reps

Leg Extension

Assistance

3 x 15 reps

Lying • Leg Curl

Assistance

3 x 12 reps

Standing • Calf Raise

Assistance

4 x 12 reps

Hanging • Leg Raise

Assistance

3 x 15 reps

Wheel Rollout

Assistance

3 x 12 reps

Bench Press

Assistance

5 x 5 reps

Pull-Up

Assistance

5 x 5 reps

Overhead • Press

Assistance

4 x 6 reps

Pendlay Row

Assistance

4 x 6 reps

High Incline Dumbbell Press

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Pushdown

Assistance

3 x 10 reps

Curl

Assistance

2 x 10 reps

Deadlift

Assistance

4 x 5 reps

Front • Squat

Assistance

4 x 6 reps

Hip Thrust

Assistance

3 x 8 reps

Lunge

Assistance

3 x 10 reps

Lying • Leg Curl

Assistance

3 x 10 reps

Standing • Calf Raise

Assistance

4 x 12 reps

Back Extension

Assistance

2 x 15 reps

Week 10

Bench Press

Assistance

4 x 8 reps

Incline • Bench Press

Assistance

3 x 10 reps

Overhead • Press

Assistance

3 x 10 reps

Fly

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 15 reps

Tricep Pushdown

Assistance

3 x 12 reps

Forward • Tricep Extension

Assistance

3 x 12 reps

Push-Up

Assistance

2 x undefined reps

Pull-Up

Assistance

4 x 8 reps

Seated Upright Row

Assistance

3 x 10 reps

Seated • Row

Assistance

3 x 10 reps

Pulldown

Assistance

3 x 12 reps

Standing • Face Pull

Assistance

3 x 15 reps

Incline • Curl

Assistance

3 x 12 reps

Curl

Assistance

3 x 10 reps

Rear Delt Row

Assistance

3 x 15 reps

Squat

Assistance

4 x 8 reps

Romanian Deadlift

Assistance

3 x 10 reps

Bulgarian Split Squat

Assistance

3 x 10 reps

Leg Extension

Assistance

3 x 15 reps

Lying • Leg Curl

Assistance

3 x 12 reps

Standing • Calf Raise

Assistance

4 x 12 reps

Hanging • Leg Raise

Assistance

3 x 15 reps

Wheel Rollout

Assistance

3 x 12 reps

Bench Press

Assistance

5 x 5 reps

Pull-Up

Assistance

5 x 5 reps

Overhead • Press

Assistance

4 x 6 reps

Pendlay Row

Assistance

4 x 6 reps

High Incline Dumbbell Press

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Pushdown

Assistance

3 x 10 reps

Curl

Assistance

2 x 10 reps

Deadlift

Assistance

4 x 5 reps

Front • Squat

Assistance

4 x 6 reps

Hip Thrust

Assistance

3 x 8 reps

Lunge

Assistance

3 x 10 reps

Lying • Leg Curl

Assistance

3 x 10 reps

Standing • Calf Raise

Assistance

4 x 12 reps

Back Extension

Assistance

2 x 15 reps

Week 11

Bench Press

Assistance

4 x 8 reps

Incline • Bench Press

Assistance

3 x 10 reps

Overhead • Press

Assistance

3 x 10 reps

Fly

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 15 reps

Tricep Pushdown

Assistance

3 x 12 reps

Forward • Tricep Extension

Assistance

3 x 12 reps

Push-Up

Assistance

2 x undefined reps

Pull-Up

Assistance

4 x 8 reps

Seated Upright Row

Assistance

3 x 10 reps

Seated • Row

Assistance

3 x 10 reps

Pulldown

Assistance

3 x 12 reps

Standing • Face Pull

Assistance

3 x 15 reps

Incline • Curl

Assistance

3 x 12 reps

Curl

Assistance

3 x 10 reps

Rear Delt Row

Assistance

3 x 15 reps

Squat

Assistance

4 x 8 reps

Romanian Deadlift

Assistance

3 x 10 reps

Bulgarian Split Squat

Assistance

3 x 10 reps

Leg Extension

Assistance

3 x 15 reps

Lying • Leg Curl

Assistance

3 x 12 reps

Standing • Calf Raise

Assistance

4 x 12 reps

Hanging • Leg Raise

Assistance

3 x 15 reps

Wheel Rollout

Assistance

3 x 12 reps

Bench Press

Assistance

5 x 5 reps

Pull-Up

Assistance

5 x 5 reps

Overhead • Press

Assistance

4 x 6 reps

Pendlay Row

Assistance

4 x 6 reps

High Incline Dumbbell Press

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Pushdown

Assistance

3 x 10 reps

Curl

Assistance

2 x 10 reps

Deadlift

Assistance

4 x 5 reps

Front • Squat

Assistance

4 x 6 reps

Hip Thrust

Assistance

3 x 8 reps

Lunge

Assistance

3 x 10 reps

Lying • Leg Curl

Assistance

3 x 10 reps

Standing • Calf Raise

Assistance

4 x 12 reps

Back Extension

Assistance

2 x 15 reps

Week 12

Bench Press

Assistance

4 x 8 reps

Incline • Bench Press

Assistance

3 x 10 reps

Overhead • Press

Assistance

3 x 10 reps

Fly

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 15 reps

Tricep Pushdown

Assistance

3 x 12 reps

Forward • Tricep Extension

Assistance

3 x 12 reps

Push-Up

Assistance

2 x undefined reps

Pull-Up

Assistance

4 x 8 reps

Seated Upright Row

Assistance

3 x 10 reps

Seated • Row

Assistance

3 x 10 reps

Pulldown

Assistance

3 x 12 reps

Standing • Face Pull

Assistance

3 x 15 reps

Incline • Curl

Assistance

3 x 12 reps

Curl

Assistance

3 x 10 reps

Rear Delt Row

Assistance

3 x 15 reps

Squat

Assistance

4 x 8 reps

Romanian Deadlift

Assistance

3 x 10 reps

Bulgarian Split Squat

Assistance

3 x 10 reps

Leg Extension

Assistance

3 x 15 reps

Lying • Leg Curl

Assistance

3 x 12 reps

Standing • Calf Raise

Assistance

4 x 12 reps

Hanging • Leg Raise

Assistance

3 x 15 reps

Wheel Rollout

Assistance

3 x 12 reps

Bench Press

Assistance

5 x 5 reps

Pull-Up

Assistance

5 x 5 reps

Overhead • Press

Assistance

4 x 6 reps

Pendlay Row

Assistance

4 x 6 reps

High Incline Dumbbell Press

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Pushdown

Assistance

3 x 10 reps

Curl

Assistance

2 x 10 reps

Deadlift

Assistance

4 x 5 reps

Front • Squat

Assistance

4 x 6 reps

Hip Thrust

Assistance

3 x 8 reps

Lunge

Assistance

3 x 10 reps

Lying • Leg Curl

Assistance

3 x 10 reps

Standing • Calf Raise

Assistance

4 x 12 reps

Back Extension

Assistance

2 x 15 reps

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LGBTQ+ FRIENDY WORKOUTS

Reviews

0 reviews

Week 1

Day 1

Bench Press

Incline • Bench Press

Overhead • Press

Fly

Lateral • Raise

Tricep Pushdown

Forward • Tricep Extension

Push-Up

Day 2

Pull-Up

Seated Upright Row

Seated • Row

Pulldown

Standing • Face Pull

Incline • Curl

Curl

Rear Delt Row

Day 3

Squat

Romanian Deadlift

Bulgarian Split Squat

Leg Extension

Lying • Leg Curl

Standing • Calf Raise

Hanging • Leg Raise

Wheel Rollout

Day 4

Bench Press

Pull-Up

Overhead • Press

Pendlay Row

High Incline Dumbbell Press

Lateral • Raise

Pushdown

Curl

Day 5

Deadlift

Front • Squat

Hip Thrust

Lunge

Lying • Leg Curl

Standing • Calf Raise

Back Extension

Week 2

Day 1

Bench Press

Incline • Bench Press

Overhead • Press

Fly

Lateral • Raise

Tricep Pushdown

Forward • Tricep Extension

Push-Up

Day 2

Pull-Up

Seated Upright Row

Seated • Row

Pulldown

Standing • Face Pull

Incline • Curl

Curl

Rear Delt Row

Day 3

Squat

Romanian Deadlift

Bulgarian Split Squat

Leg Extension

Lying • Leg Curl

Standing • Calf Raise

Hanging • Leg Raise

Wheel Rollout

Day 4