This program's objective is to train all muscle groups once per week. It is a great starting point for
novices who want to gain as much size as possible while also spending as little time as possible at
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.
The first three sets of each exercise should be executed with a target RBF
of 4 to 0, while the last set of each exercise should be executed with a target RFB of 1 to 0.
This is a 2-day program: hypothetically, day 1 is executed on a Monday and day 2 on a Friday.
- Chest press x4
- Dumbbell lateral raises x4
- Leg press x4
- Machine row x4
- Leg curl x4
- Machine abdominal crunch x4