Osmonedeljni program definicije stare škole
Postignite definiciju bez gubitka teško stečenih mišića
Ovaj Osmonedeljni program definicije stare škole napravljen je da ukloni telesne masti dok čuva svaki gram mišića za koji ste radili. Bez nagađanja, bez protivrečnih saveta, samo dokazana kombinacija preciznih treninga i potpuno strukturiranog plana ishrane dan po dan kako biste imali energije za trening, ubrzali gubitak masti i zaštitili svoju snagu.
Plan ishrane prati bodibilding stil stare škole — jednostavni, efikasni obroci koji zahtevaju minimalno vreme za pripremu i pomažu vam da ostanete dosledni. Svaki obrok uključuje potpunu analizu kalorija, proteina, ugljenih hidrata i masti, tako da tačno znate šta jedete i zašto. Takođe je potpuno prilagodljiv vašim željama, i da — strateški dani varanja (cheat days) su uključeni kako bi ubrzali metabolizam i držali žudnju za hranom pod kontrolom.
Unutra ćete dobiti svaki trening detaljno isplaniran za svih 8 nedelja, plus tačnu strategiju ishrane koja će vas držati punim energije, snažnim i u stalnom napretku.
I nikada niste sami — bićete deo naše WhatsApp zajednice gde možete postavljati pitanja, dobijati povratne informacije i ostati motivisani uz druge koji su na istom putu.
Bilo da se spremate za leto, fotografisanje ili jednostavno želite da pokažete svoju najbolju formu do sada, ovaj program vam daje tačne alate da to ostvarite — bez žrtvovanja mišića ili energije.
Osmonedeljni plan ishrane za definiciju
Ako želite da postanete vitki i definisani bez žrtvovanja mišića, a preferirate jednostavne obroke koji štede vreme, ovo je upravo onaj tip plana ishrane koji je izgradio legende 80-ih. Isprobajte i zahvalite nam se kasnije!
Weeks:
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Day 1Week 1FreeGrudi i triceps - Maksimalni dobici!
Ovaj trening donosi maksimalne rezultate! Osetićete to, verujte mi!
1h 15m Grudi i triceps -
Day 2Week 1FreeOld-school leđa i biceps
Old-school trening za svaku teretanu i ludačka pumpa!
1h 15m Leđa i biceps -
Day 3Week 1FreeDan za noge za izgradnju mase
Izgradite OGROMNE noge uz ovaj ludački trening!
1h 10m Cele noge -
Day 4Week 1Gurajte do granica
Ovaj trening će vam pomoći da izgradite velika ramena tako što ćete šokirati mišiće i forsirati novi napredak!
1h 00m Ramena
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Day 1Week 2Grudi i triceps u starom stilu
Sirova, teška i efikasna rutina koja daje najbolje rezultate!
1h 00m Grudi i triceps -
Day 2Week 2Leni tip - maksimalni rezultati!
Ako ste previše leni, ali želite rezultate, ovaj trening je savršen za Vas!
1h 00m Leđa i biceps -
Day 3Week 2Jednočasovni trening za noge + trbušnjaci
Jednočasovni trening za noge sa sjajnom pumpom i završnicom za trbušnjake na kraju!
1h 00m Noge i trbušnjaci -
Day 4Week 250-minutni trening za pumpu ramena
50-minutni trening za pumpu ramena za zauzete ljude!
50m Cela ramena -
Day 5Week 245-minutni kardio trening
45m Sagorevanje masti
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Day 1Week 3Veći dobici - Grudi i triceps
Ovaj trening donosi maksimalne rezultate! Osetićete to, verujte mi!
1h 15m Grudi i triceps -
Day 2Week 3Leđa i biceps kao u 80-im
Staromodni trening sa minimalnom opremom i maksimalnim napumpavanjem!
1h 15m Leđa i biceps -
Day 3Week 3Snaga i ponavljanja - brzi rast
Jednočasovni trening za noge koji kombinuje teško dizanje i ponavljanja! Pumpa je zagarantovana!
1h 00m Noge -
Day 4Week 3Trening za razbijanje ramena
Za ovaj trening su Vam potrebne samo bučice! Inače, pumpa je zagarantovana!
1h 10m Kompletna ramena
-
Day 1Week 4Grudi i triceps kao u 80-im
Sirova, teška i efikasna rutina za grudi i triceps koja pruža najbolju hipertrofiju!
1h 00m Grudi i triceps -
Day 2Week 4Trening za leđa koji NIJE dosadan
Ako su vam svi treninzi dosadni, morate probati ovo, verujte mi!
1h 15m Leđa i biceps -
Day 3Week 4Staromodni dan za noge i trbušnjake
Neće vam trebati fensi oprema, ali pumpa je neverovatna! Plus, na kraju dobijate spartansku rutinu za trbušnjake!
1h 25m Noge i trbušnjaci -
Day 4Week 4Shoulder Workout - 101% pump + Cardio
With this routine, the growth is guaranteed. The pump is also amazing!
1h 10m Full Shoulders
-
Day 1Week 5Chest Mega Pump Workout
If you like the feeling of the pump, this is heaven for you!
1h 10m Full Chest -
Day 2Week 5Cobra Back Workout
The perfect workout to build the V-shape of your back!
1h 20m Full Back -
Day 3Week 5Workout for Massive Legs
Build HUGE legs with this insane workout!
1h 00m Full Legs -
Day 4Week 5Cannonball Shoulders + 45 min Cardio
This workout will help you build 3D shoulders, and after the abs part of the workout, you will look like a Spartan!
1h 05m Full Shoulders -
Day 5Week 5Full Arms Workout - 400 reps
This is a 50-minute ultimate full workout, the pump is brutal AF!
50m Full Arms
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Day 1Week 6Chest Pump - Secret Revealed
Discover the ultimate routine responsible for that insane chest pump!
1h 00m Full Chest -
Day 2Week 6Workout for Massive Back + Abs
If you want massive back and to feel like the biggest guy in the gym, this is the perfect workout for you! At the end, you have an abs finisher!
1h 20m Full Back -
Day 3Week 6No More Chicken Legs
This is a 50-minute leg workout to boost leg growth!
1h 00m Full Legs -
Day 4Week 6Shoulders Pump with isolation
This is one of the best workouts for building side deltoids.
1h 15m Shoulders (side deltoids focused) -
Day 5Week 6Old-school Full Arms
Pump your arms in the old school way!
1h 00m Full Arms
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Day 1Week 7Ultra Chest Pump Day
If you like the feeling of the pump, you will like this full chest day routine!
1h 10m Full Chest -
Day 2Week 7Build the back like King Kong
If you want to feel big like King Kong, follow my pump routine! You will like it!
1h 15m Full Back -
Day 3Week 7Leg Day - No more small legs
1 hour Leg day that combines heavy lifting and reps! Pump is guaranteed!
1h 00m Legs -
Day 4Week 750-Min Shoulder Pump
The best quick pump ever under 1 hour! The intensity is crazy! This is REAL HYPERTROPHY!
50m full Shoulders -
Day 5Week 7John Meadows’ brutal full arms day
This is a 50-minute John Meadows’ brutal full arms workout for max pump!
50m Full Arms -
Day 6Week 7
Cardio Workout - burn fat
This time, the cardio workout is separate from the gym workouts, but if you cannot do it as a separate workout in the morning before you have the first meal, do it right after the gym workout!
45m Cardio
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Day 1Week 8Chest & Abs Total Hypertrophy
Build the chest and abs like a Spartan warrior with this workout! Thank me later!
1h 15m Full Chest -
Day 2Week 8Old-school Back Workout
The workout combines heavy lifting with the cluster sets! This combination is one of the most effective ones to grow muscles fast!
1h 00m Full Back -
Day 3Week 8Busy People Leg Day Pump
50-minute leg day with awesome pump!
50m Legs -
Day 4Week 8
Shoulders day - go hard or go home
Build huge shoulders by shocking your muscles and forcing new gains! There is no limit to how much you can grow!
1h 00m Shoulders -
Day 5Week 8Full Arms Simple Routine
Feel the Pump with this simple Arms routine! Sometimes, the simpler the routine is, the better the gains you get!
1h 00m Full Arms -
Day 6Week 8
45-min Cardio - Final fat burn
This time, the cardio workout is separate from the gym workouts, but if you cannot do it as a separate workout in the morning before you have the first meal, do it right after the gym workout!
45m Cardio
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