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    The Tools You Need To Build The Body You Want: The Anti-Hero Training Plan: Build Big, Brutal Muscle & Strength

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    Jonhatan Gómez
    The document outlines a 4 day per week workout plan called the Anti-Hero Training Plan designed to build muscle and strength. The plan splits the body into upper and lower body workouts and provides exercises, sets, reps and rest times for each day. The goal is to help trainees pack on muscle and strength in a no-frills manner over 12 weeks.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    The Tools You Need To Build The Body You Want: The Anti-Hero Training Plan: Build Big, Brutal Muscle & Strength

    Uploaded by

    Jonhatan Gómez
    53 views1 page
    The document outlines a 4 day per week workout plan called the Anti-Hero Training Plan designed to build muscle and strength. The plan splits the body into upper and lower body workouts and provides exercises, sets, reps and rest times for each day. The goal is to help trainees pack on muscle and strength in a no-frills manner over 12 weeks.

    Original Description:

    Programa de ganancia muscular

    Original Title

    Antihero

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    The document outlines a 4 day per week workout plan called the Anti-Hero Training Plan designed to build muscle and strength. The plan splits the body into upper and lower body workouts and provides exercises, sets, reps and rest times for each day. The goal is to help trainees pack on muscle and strength in a no-frills manner over 12 weeks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    53 views1 page

    The Tools You Need To Build The Body You Want: The Anti-Hero Training Plan: Build Big, Brutal Muscle & Strength

    Uploaded by

    Jonhatan Gómez
    The document outlines a 4 day per week workout plan called the Anti-Hero Training Plan designed to build muscle and strength. The plan splits the body into upper and lower body workouts and provides exercises, sets, reps and rest times for each day. The goal is to help trainees pack on muscle and strength in a no-frills manner over 12 weeks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    THE TOOLS YOU NEED TO BUILD

    THE BODY YOU WANT ®

    Store Workouts Diet Plans Expert Guides Videos Tools

    THE ANTI-HERO TRAINING PLAN:


    BUILD BIG, BRUTAL MUSCLE & STRENGTH
    Nothing pretty here! You’re about to become a
    big, bad anti-hero behemoth. This no frills, get it Main Goal: Build Muscle Time Per Workout: 45-60 Mins
    done 4 day workout split will help you pack on Training Level: Beginner Equipment: Barbell, Bodyweight,
    both muscle and strength
    Program Duration: 12 Weeks Dumbbells
    Link to Workout: https://www.muscleandstrength.com/ Days Per Week: 4 Days Author: Brad Borland
    workouts/anti-hero-training-plan-big-brutal-muscle

    Day 1: Upper Body


    Exercise Warm Up Sets Work Sets Rest
    Incline Bench Barbell Press 2 x 12 4x4-8 60 Secs

    Flat Bench Barbell Press - 4x4-8 60 Secs

    Close-Grip Pull Up 2 x 12
    4x4-8 60 Secs
    (Weighted, if Needed) (Pulldowns)

    Bent-Over T - Bar Row 1 x 12 4x4-8 60 Secs

    Seated Dumbbell Shoulder Press - 3 x 6 - 10 60 Secs

    Standing Lateral Raise - 3 x 6 - 10 60 Secs

    Floor Crunch - 3 x 20 30 Secs

    Day 2: Lower Body


    Exercise Warm Up Sets Work Sets Rest
    Seated Calf Raise 2 x 12 4 x 6 - 10 30 Secs

    Stiff Leg Deadlift 2 x 12 3 x 6 - 10 60 Secs

    Barbell Squat 2 x 12 4x4-8 90 Secs

    Dumbbell Bulgarian Split Squat - 3 x 6 - 10 60 Secs

    Barbell Curl 2 x 12 4x4-8 60 Secs

    Close-Grip Decline Bench Press 2 x 12 4x4-8 60 Secs

    Hanging Leg Raise - 3 x 20 30 Secs

    Day 3: Upper Body


    Exercise Warm Up Sets Sets Rest
    Incline Bench Dumbbell Press 2 x 12 4 x 6 - 10 60 Secs

    Flat Bench Dumbbell Press - 4 x 6 - 10 60 Secs

    Wide Grip Pull-Up


    2 x 12 (Pulldowns) 4 x 6 - 10 60 Secs
    (Weighted if Needed)

    Bent-Over Barbell Row 1 x 12 4 x 6 - 10 60 Secs

    Standing Barbell Push Press - 3 x 6 - 12 60 Secs

    Wide Grip Barbell Upright Row - 3 x 8 - 12 60 Secs

    3-Way Sit-Up - 3 x 20 30 Secs

    Day 4: Lower Body


    Exercise Warm Up Sets Sets Rest
    Standing Calf Raise or
    2 x 12 4 x 8 - 12 30 Secs
    Single Leg Calf Raise

    Dumbbell Stiff Leg Deadlift 2 x 12 3 x 8 - 12 60 Secs

    Barbell Bulgarian Split Squat 2 x 12 4 x 8 - 12 60 Secs

    Barbell Front Squat - 4 x 6 - 10 60 Secs

    Seated Dumbbell Curl 2 x 12 4 x 6 - 10 60 Secs

    Parallel Bar Weighted Dip 2 x 12 4 x 6 - 10 60 Secs

    Lying Leg Raise - 3 x 20 30 Secs

    MUSCLEANDSTRENGTH.COM

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