MUSCLE BUILDER, GYM

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ABOUT THE PROGRAM

Build Strength. Enhance Performance. Transform Your Physique.
Welcome to the Muscle Builder program, a comprehensive training system designed to develop functional strength, improve athleticism, and sculpt your body. This program combines strength and conditioning with physique training packaged into a low volume - high frequency workout.

🛠️ PROGRAM STRUCTURE
Day 1: Back, Shoulders, & Arms: Build a solid upper body foundation with a focus on back width, shoulder definition, and arm strength. Expect rows, lat pulldowns, side raises, and curls to sculpt your back and arms from every angle.
Day 2: Legs, Chest, & Abs: Blast your lower body and chest with squats, lunges, and chest presses, while targeting core stability for a strong, well-balanced physique. You'll build power in the legs and sculpt a defined chest.
Day 3: Back, Shoulders, & Arms: Hit your back again with machine rows, pull-ups, and cable raises, focusing on building upper body strength and muscular endurance. The arm work will complete your day with added definition.
Day 4: Legs, Chest, & Abs: Take leg day to the next level with deadlifts, walking lunges, and chest presses, along with crunches and ab work to ensure your core is as strong as your legs and chest.
Day 5: Upper Body Strength: Finish the week by honing upper body strength with pull-ups, machine presses, and curls, while locking in your shoulder stability and arm power with cable raises and kickbacks.

🚀 PROGRAM HIGHLIGHTS
+ Performance Physique Approach: Smart blend of strength & aesthetic training for balanced development.
+ Athletic Warm-Ups: Dynamic movements to prepare your body for optimal performance.
+ Progressive Overload: Structured progression to continuously challenge your muscles.

Buy the MUSCLE BUILDER GYM PROGRAM today!

DAY 1 BREAKDOWN:

🔍 Back, Shoulders, & Arms: built around mobility, activation, & intelligent intensity progression. This workout is programmed to activate key upper body muscle groups. The sequencing and rest periods allow for a hybrid goal of hypertrophy, muscle activation, and joint-friendly execution.

 🧘 A BLOCK: Activation / Mobility
A1: Cats & Dogs – Spinal segmentation drill to mobilize and warm up the thoracic and lumbar spine
A2: Banded 90-90 – Activates external rotators and stabilizers of the shoulder joint
A3: Reach Backs – Thoracic spine opener to enhance overhead and pulling mobility
🟢 Purpose: Mobilize the spine and shoulders, increase blood flow, and prep postural muscles.

💪 B + C BLOCK: Back Compound Work
B1: Warmup Barbell Row – 50% intensity to activate posterior chain and groove the movement pattern
C1: Barbell Row – Classic hypertrophy driver for the mid and upper back
🟢 Purpose: Build thickness and strength across the lats, rhomboids, and erectors. These rows are your foundational pull for the session.

💪 D + E BLOCK: Vertical Pulling Varitation
D1: Warmup Wide Grip Lat Pulldown – 1 light set to warm up lats and elbows
E1: Wide Grip Lat Pulldown – Target lats and upper back with vertical pulling emphasis. Drive elbows down and maintain scapular control
🟢 Purpose: Width-builder for the back. The wide grip variation emphasizes upper lat and teres major development.

💪 F BLOCK: Shoulder Isolation
F1: DB Side Raise – build delts, particularly medial heads for width and aesthetics
🟢 Purpose: Isolation work for shoulder cap development. Shorter rest keeps tension high.

💥 G BLOCK: Arm Superset
G1: Dumbbell Curl – Classic biceps builder
G2: Skull Crushers – Triceps isolation with solid mechanical tension across the long head
🟢 Purpose: Classic biceps-triceps pairing to flush arms with blood. Isolation with moderate volume and intensity.

Buy the MUSCLE BUILDER GYM PROGRAM program today!