*NEW* 12wk Masc Physique Program - Dumbbells
4x/wk workouts - 3x/upper body, 1x/lower body using dumbbells and bodyweight exercises. Bench optional but not required. This 12-week masculine physique workout program is designed to enhance upper body size and width while creating a slimmer waist and hips, through a muscle group split spread over 4x/wk.
The program strategically targets the chest, back, and arms with 3 dedicated upper body workouts, complemented by 1 leg day focusing on leg development. The program is divided into three distinct phases: the first phase emphasizes endurance with high-rep sets to build foundational strength and stamina; the second phase shifts focus to muscle hypertrophy, employing mid-rep ranges to maximize muscle size; the final phase concentrates on strength, utilizing low-rep sets to increase power and muscle density. This phased approach ensures balanced muscle development and progression toward a broader upper body and streamlined lower body to bring our masc physique to life.
What’s Included:
Welcome
Exercise Overview
Warming Up & Stretching
Your Weekly Program (Workouts 4x/wk - 3x/upper, 1x/lower body - with illustrations & descriptions + exercise video tutorials provided)
Phase 1: Week 1-4 Endurance & Definition
Week 1-4 Tracking Sheets
Phase 2: Week 5-8 Muscle Maker
Week 5-8 Tracking Sheets
Phase 3: Week 9-12 Strength & Power
Week 9-12 Tracking Sheets
Supplement Recommendations
Thank You :)
4x/wk workouts - 3x/upper body, 1x/lower body using dumbbells and bodyweight exercises. Bench optional but not required. This 12-week masculine physique workout program is designed to enhance upper body size and width while creating a slimmer waist and hips, through a muscle group split spread over 4x/wk.
The program strategically targets the chest, back, and arms with 3 dedicated upper body workouts, complemented by 1 leg day focusing on leg development. The program is divided into three distinct phases: the first phase emphasizes endurance with high-rep sets to build foundational strength and stamina; the second phase shifts focus to muscle hypertrophy, employing mid-rep ranges to maximize muscle size; the final phase concentrates on strength, utilizing low-rep sets to increase power and muscle density. This phased approach ensures balanced muscle development and progression toward a broader upper body and streamlined lower body to bring our masc physique to life.
What’s Included:
Welcome
Exercise Overview
Warming Up & Stretching
Your Weekly Program (Workouts 4x/wk - 3x/upper, 1x/lower body - with illustrations & descriptions + exercise video tutorials provided)
Phase 1: Week 1-4 Endurance & Definition
Week 1-4 Tracking Sheets
Phase 2: Week 5-8 Muscle Maker
Week 5-8 Tracking Sheets
Phase 3: Week 9-12 Strength & Power
Week 9-12 Tracking Sheets
Supplement Recommendations
Thank You :)
4x/wk workouts - 3x/upper body, 1x/lower body using dumbbells and bodyweight exercises. Bench optional but not required. This 12-week masculine physique workout program is designed to enhance upper body size and width while creating a slimmer waist and hips, through a muscle group split spread over 4x/wk.
The program strategically targets the chest, back, and arms with 3 dedicated upper body workouts, complemented by 1 leg day focusing on leg development. The program is divided into three distinct phases: the first phase emphasizes endurance with high-rep sets to build foundational strength and stamina; the second phase shifts focus to muscle hypertrophy, employing mid-rep ranges to maximize muscle size; the final phase concentrates on strength, utilizing low-rep sets to increase power and muscle density. This phased approach ensures balanced muscle development and progression toward a broader upper body and streamlined lower body to bring our masc physique to life.
What’s Included:
Welcome
Exercise Overview
Warming Up & Stretching
Your Weekly Program (Workouts 4x/wk - 3x/upper, 1x/lower body - with illustrations & descriptions + exercise video tutorials provided)
Phase 1: Week 1-4 Endurance & Definition
Week 1-4 Tracking Sheets
Phase 2: Week 5-8 Muscle Maker
Week 5-8 Tracking Sheets
Phase 3: Week 9-12 Strength & Power
Week 9-12 Tracking Sheets
Supplement Recommendations
Thank You :)