by Albertkwek92
Upper body focusing on lats, arm definition. Bench dip can be progressed into assisted dip using the pullup assist machine if it gets too easy(I.e. able to do 20 reps in one set for 3 sets), and then eventually progressing into 0 assist dips.
Lower body on glute development.
Program uses a 4 week periodization plan progressing from 3 x 12 -> 3 x 10 -> 4 x 8 -> 5 x 5. Idea is to progressively add weight or difficulty every week, and then cycle back to 3 x 12 again on the 4th week. Warmup sets are not programmed into the workouts. For example if your working sets for Bulgarian split squats are 3 X 10 reps of 30kg, you can warmup with 1 X 10 bodyweight and then 1 X 10 of 15kg etc to get to the working set intensity, but the warmup sets do not count towards the 3 sets that you are supposed to do.