12th December, 2022

Template: novice maximalist aesthetics

This program's objective is to train all muscle groups for about 10 sets per week. It is a great starting point for novices who want to gain as much size as quickly as possible.

All of the exercises are performed using straight sets with a repetition range of 10 to 20 repetitions. Rest time between sets is of at least 90 seconds, some exercises may require more than others.

Each exercise has to be executed with a target RBF of 4 to 0.

This is a 4-day program: hypothetically, day 1 is executed on a Monday and day 2 on a Tuesday, followed by a rest day on Wednesday, day 3 and day 4 are executed on Thursday and Friday respectively. It is structured as an upper-lower split. Day 1 and 3 train the lower body, 2 and 4 train the upper body.

Day 1

  1. Leg press x3
  2. Barbell lunges x2
  3. Barbell hip thrust x2
  4. Leg curl, seated x3
  5. Calf raises on hack squat x4
  6. Machine ab crunch x3
  7. Kneeling cable crunch x2

Day 2

  1. Barbell bench press x3
  2. Cable fly, low x2
  3. Chin-ups x2
  4. Machine low row x3
  5. Machine shoulder press x2
  6. Unilateral cable lateral raises x3
  7. French press x2

Day 3

  1. Hack squat x3
  2. Dumbbell Bulgarian split squat x2
  3. Belt hip thrusts x2
  4. Leg curl, laying x3
  5. Calf raises on leg press x4
  6. Machine ab crunch x3
  7. Cable wood chop x2

Day 4

  1. Dumbbell chest press x3
  2. Cable fly, high x2
  3. Lat prayers x2
  4. Face pulls x3
  5. Dumbbell shoulder press x2
  6. Cable upright rows x3
  7. Unilateral cable triceps extensions x2