Super Villain's Lair

Strength and Muscle

4 weeks / 3 days per week

3 times a week, strength + hypertrophy + abs work

Reviews

0 reviews

Week 1

Squat

Assistance

3 x 8 reps

Bench Press

Assistance

3 x 8 reps

Bent Over • Row

Assistance

3 x 8 reps

Overhead • Press

Assistance

3 x 8 reps

Biceps Curl

Assistance

3 x 12 reps

Pushdown

Assistance

3 x 12 reps

3/4 Sit-up

Assistance

2 x 12 reps

Hanging • Leg Raise

Assistance

2 x 12 reps

Glute 45 degree Hyperextension

Assistance

3 x 8 reps

Farmers Walk

Assistance

2 x 2 reps

Deadlift

Assistance

3 x 8 reps

Bench Press

Assistance

3 x 12 reps

Wide Grip • Pulldown

Assistance

3 x 12 reps

Leg Extension

Assistance

1 x 12 reps

Lying • Leg Curl

Assistance

1 x 12 reps

Seated • Shoulder Press

Assistance

3 x 12 reps

Hammer Curl

Assistance

3 x 12 reps

Tricep Extension

Assistance

3 x 12 reps

Plank

Assistance

2 x undefined reps

Dead Bug

Assistance

2 x 12 reps

Farmers Walk

Assistance

2 x 2 reps

Seated • Fly

Assistance

3 x 12 reps

Straight Back Seated Row

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 12 reps

Front • Raise

Assistance

3 x 12 reps

45 Degrees Back Extension

Assistance

2 x 12 reps

Preacher Curl

Assistance

2 x 12 reps

Triceps Dip

Assistance

2 x 15 reps

Farmers Walk

Assistance

2 x 2 reps

Flutter Kicks

Assistance

2 x 12 reps

Week 2

Squat

Assistance

3 x 8 reps

Bench Press

Assistance

3 x 8 reps

Bent Over • Row

Assistance

3 x 8 reps

Overhead • Press

Assistance

3 x 8 reps

Biceps Curl

Assistance

3 x 12 reps

Pushdown

Assistance

3 x 12 reps

3/4 Sit-up

Assistance

2 x 12 reps

Hanging • Leg Raise

Assistance

2 x 12 reps

Glute 45 degree Hyperextension

Assistance

3 x 8 reps

Farmers Walk

Assistance

2 x 2 reps

Deadlift

Assistance

3 x 8 reps

Bench Press

Assistance

3 x 12 reps

Wide Grip • Pulldown

Assistance

3 x 12 reps

Leg Extension

Assistance

1 x 12 reps

Lying • Leg Curl

Assistance

1 x 12 reps

Seated • Shoulder Press

Assistance

3 x 12 reps

Hammer Curl

Assistance

3 x 12 reps

Tricep Extension

Assistance

3 x 12 reps

Plank

Assistance

2 x undefined reps

Dead Bug

Assistance

2 x 12 reps

Farmers Walk

Assistance

2 x 2 reps

Seated • Fly

Assistance

3 x 12 reps

Straight Back Seated Row

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 12 reps

Front • Raise

Assistance

3 x 12 reps

45 Degrees Back Extension

Assistance

2 x 12 reps

Preacher Curl

Assistance

2 x 12 reps

Triceps Dip

Assistance

2 x 15 reps

Farmers Walk

Assistance

2 x 2 reps

Flutter Kicks

Assistance

2 x 12 reps

Week 3

Squat

Assistance

3 x 8 reps

Bench Press

Assistance

3 x 8 reps

Bent Over • Row

Assistance

3 x 8 reps

Overhead • Press

Assistance

3 x 8 reps

Biceps Curl

Assistance

3 x 12 reps

Pushdown

Assistance

3 x 12 reps

3/4 Sit-up

Assistance

2 x 12 reps

Hanging • Leg Raise

Assistance

2 x 12 reps

Glute 45 degree Hyperextension

Assistance

3 x 8 reps

Farmers Walk

Assistance

2 x 2 reps

Deadlift

Assistance

3 x 8 reps

Bench Press

Assistance

3 x 12 reps

Wide Grip • Pulldown

Assistance

3 x 12 reps

Leg Extension

Assistance

1 x 12 reps

Lying • Leg Curl

Assistance

1 x 12 reps

Seated • Shoulder Press

Assistance

3 x 12 reps

Hammer Curl

Assistance

3 x 12 reps

Tricep Extension

Assistance

3 x 12 reps

Plank

Assistance

2 x undefined reps

Dead Bug

Assistance

2 x 12 reps

Farmers Walk

Assistance

2 x 2 reps

Seated • Fly

Assistance

3 x 12 reps

Straight Back Seated Row

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 12 reps

Front • Raise

Assistance

3 x 12 reps

45 Degrees Back Extension

Assistance

2 x 12 reps

Preacher Curl

Assistance

2 x 12 reps

Triceps Dip

Assistance

2 x 15 reps

Farmers Walk

Assistance

2 x 2 reps

Flutter Kicks

Assistance

2 x 12 reps

Week 4

Squat

Assistance

3 x 8 reps

Bench Press

Assistance

3 x 8 reps

Bent Over • Row

Assistance

3 x 8 reps

Overhead • Press

Assistance

3 x 8 reps

Biceps Curl

Assistance

3 x 12 reps

Pushdown

Assistance

3 x 12 reps

3/4 Sit-up

Assistance

2 x 12 reps

Hanging • Leg Raise

Assistance

2 x 12 reps

Glute 45 degree Hyperextension

Assistance

3 x 8 reps

Farmers Walk

Assistance

2 x 2 reps

Deadlift

Assistance

3 x 8 reps

Bench Press

Assistance

3 x 12 reps

Wide Grip • Pulldown

Assistance

3 x 12 reps

Leg Extension

Assistance

1 x 12 reps

Lying • Leg Curl

Assistance

1 x 12 reps

Seated • Shoulder Press

Assistance

3 x 12 reps

Hammer Curl

Assistance

3 x 12 reps

Tricep Extension

Assistance

3 x 12 reps

Plank

Assistance

2 x undefined reps

Dead Bug

Assistance

2 x 12 reps

Farmers Walk

Assistance

2 x 2 reps

Seated • Fly

Assistance

3 x 12 reps

Straight Back Seated Row

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 12 reps

Front • Raise

Assistance

3 x 12 reps

45 Degrees Back Extension

Assistance

2 x 12 reps

Preacher Curl

Assistance

2 x 12 reps

Triceps Dip

Assistance

2 x 15 reps

Farmers Walk

Assistance

2 x 2 reps

Flutter Kicks

Assistance

2 x 12 reps

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Super Villain's Lair

Strength and Muscle

4 weeks / 3 days per week

3 times a week, strength + hypertrophy + abs work

Reviews

0 reviews

Week 1

Day 1

Squat

Bench Press

Bent Over • Row

Overhead • Press

Biceps Curl

Pushdown

3/4 Sit-up

Hanging • Leg Raise

Glute 45 degree Hyperextension

Farmers Walk

Day 2

Deadlift

Bench Press

Wide Grip • Pulldown

Leg Extension

Lying • Leg Curl

Seated • Shoulder Press

Hammer Curl

Tricep Extension

Plank

Dead Bug

Farmers Walk

Day 3

Seated • Fly

Straight Back Seated Row

Lateral • Raise

Front • Raise

45 Degrees Back Extension

Preacher Curl

Triceps Dip

Farmers Walk

Flutter Kicks

Week 2

Day 1

Squat

Bench Press

Bent Over • Row

Overhead • Press

Biceps Curl

Pushdown

3/4 Sit-up

Hanging • Leg Raise

Glute 45 degree Hyperextension

Farmers Walk

Day 2

Deadlift

Bench Press

Wide Grip • Pulldown

Leg Extension

Lying • Leg Curl

Seated • Shoulder Press

Hammer Curl

Tricep Extension

Plank

Dead Bug

Farmers Walk

Day 3

Seated • Fly

Straight Back Seated Row

Lateral • Raise

Front • Raise

45 Degrees Back Extension

Preacher Curl

Triceps Dip

Farmers Walk

Flutter Kicks

Week 3

Day 1

Squat

Bench Press

Bent Over • Row

Overhead • Press