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  Day 1

  Week 1

  Chest Day - Solid Pump

  This workout will get your chest pumped.

  80min

  Full Chest
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  Day 2

  Week 1

  1 hour Back & Biceps

  The goal is to engage the back and biceps in 1 hour. This workout will help you build a bigger back and pump your biceps with a superset and drop sets.

  60min

  Back & Biceps
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  Day 3

  Week 1

  Full Triceps Workout

  To build massive triceps, we dedicated a full workout session only to them. Because people usually lack the triceps muscles, a full workout to hit all three triceps heads is needed.

  60min

  Full Triceps
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  Day 4

  Week 1

  3D Shoulders for Beginners

  This workout is for someone who has been going to the gym for 6 months or less. The workout is still tough, even if it is made for beginners. If you want to build 3D boulder shoulders fast, you need to dedicate an entire session only to the shoulders, and that is where this workout becomes very helpful.

  80min

  Full Shoulders

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  Day 1

  Week 2

  The Most Effective Chest Workout

  The intensity of this workout is very high, with many supersets, giant sets, and other special hypertrophy routines. You will feel your chest pumped like never before. Whether you are a beginner or an advanced gym goer, you must work hard, so this workout is for all levels. Prepare to go hard or go home.

  70min

  Full Chest
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  Day 2

  Week 2

  Full Upper Body - Cable machine Only

  This is the most effective full-upper body workout with giant sets and supersets. These hypertrophy techniques will help you build muscles fast. It does not matter if you are a beginner or an advanced gym goer, this workout is tough, but brings results fast! The weight here is not important. It is important to do a full range of motion reps and to do NO REST in between exercises in the giant set, or in following supersets. So, you can adjust the weight on a cable machine whatever you like, but just make sure not to go too heavy.

  70min

  Full Upper Body
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  Day 3

  Week 2

  Full Arms 1h pump

  With this workout, you will pump your arms fast.

  60min

  Full Arms
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  Day 4

  Week 2

  Shoulder only with dumbbells

  For this workout, you only need dumbbells. The intensity is medium, but with basic exercises performed differently, you will hit the shoulds from all angles. This is the way to build boulder shoulders.

  75min

  Full Shoulders

• 
  Day 1

  Week 3

  Chest - Focus on Isolation

  While the chest workouts in the previous weeks focused on hypertrophy using techniques such as supersets, giant sets, etc., this workout isolates only the specific part of the chest.

  75min

  Chest Isolation
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  Day 2

  Week 3

  Latissimus & Biceps

  This is a one-hour workout focused on the latissimus and biceps. The back part of the workout will help you build a wide back. The biceps part of the workout will help you grow your biceps fast, as it is a giant set consisting of 5 exercises performed using dumbbells alone, without a rest in between.

  60min

  Latissimus & Biceps
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  Day 3

  Week 3

  Shoulders - Cable Machine Only

  For this workout, you will only need the cable machine. The goal is isolation, especially for the lateral raises and bent-over rear delt cable fly. The goal is to hit the targeted muscle to the maximum with more reps with lighter weights.

  85min

  Full Shoulders

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  Day 1

  Week 4

  Shredded Chest Workout

  This workout consists of 90% pressing exercises with a better focus on the inner part of the chest. The last 2 exercises will help you build a shredded chest.

  80min

  Full Chest
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  Day 2

  Week 4

  Upper Body only with the Rope

  For this workout, you only need the rope and the cable machine. You will engage the shoulders, arms, back, and the abs. The chest is not included in this workout, as the previous day was fully dedicated to the chest. The workout has only 1 superset, 2 giant sets, and 1 single exercise.

  70min

  Upper body (no chest)
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  Day 3

  Week 4

  Full Arms - Cable machine only

  For this full arms workout routine, you need only a cable machine. With supersets, you will pump your arms fast, and that is the only way to grow your arms fast. The weight is not so important for building arms. What is important is: more reps, supersets, giant sets, or any other hypertrophy routine. The workout consists of 5 supersets with a forearm finisher.

  70min

  Full Arms
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  Day 4

  Week 4

  Shoulders - Front & Rear Delts Focused

  The focus of this workout is mostly on the front and rear deltoids. The whole workout routine is dedicated to shoulders only , as that is the only way to grow shoulders fast.

  75min

  Front/Rear Deltoids

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  Day 1

  Week 5

  Chest workout - only Cable Machine

  You will need only the cable machine for this workout and nothing else. The workout has 2 single and 2 triset exercises in total.

  60min

  Full Chest
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  Day 2

  Week 5

  Back Workout - with options

  For the first 2 exercises, you can choose between variations of the mentioned exercises. There are 6 exercises in total, and the goal is to hit the full back.

  90min

  Back
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  Day 3

  Week 5

  Full Arms - 4 Supersets

  This workout consists of 4 supersets. This is the only way to grow arms fast.

  70min

  Full Arms
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  Day 4

  Week 5

  3D shoulders Workout

  This workout will help you build 3D shoulders fast. Each exercise is much harder to perform than traditional shoulder exercises, and the routine of each exercise is designed to achieve hypertrophy (fast muscle growth).

  70min

  3D Shoulders

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  Day 1

  Week 6

  Chest workout - Advanced Routine

  With this chest workout routine, you will engage your chest to the max. The workout should last around 50 minutes.

  50min

  Full Chest
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  Day 2

  Week 6

  Back Workout for all levels

  This workout is for all gym goers, and it lasts for 1 hour. It has 1 single and 2 superset exercises.

  60min

  Full Back
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  Day 3

  Week 6

  Full Arms Pump for natural lifters

  If you want to grow your arms super fast naturally, follow this workout routine. This is the only way to grow your arms fast.

  70min

  Full Arms
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  Day 4

  Week 6

  Workout for Quick Shoulder Growth

  Here is a workout that will help you build your shoulders fast. The workout is explained in detail, especially the exercises for the side and rear deltoids, as those are the exercises where people make the most mistakes.

  75min

  Full Shoulders

• 
  Day 1

  Week 7

  Chest Workout - Old School

  For this workout, you only need dumbbells and a dip machine. This is an old-school way, where you are limited with equipment. There are only 4 supersets, so the workout will pump your chest fast.

  70min

  Full Chest
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  Day 2

  Week 7

  45 Min Back & Biceps

  Here you have only 2 giant sets. The first giant set engages the back, while the other one engages the biceps. The goal is to achieve a strong pump and finish the workout in 45 minutes.

  45min

  Back & Biceps
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  Day 3

  Week 7

  Abs and Full Triceps Workout

  We will start with an 8-minute abs workout routine. In the previous workout, you worked out the biceps, so now, you have a full workout routine dedicated only to the triceps. The Abs routine can be found below in the workout structure, not in the main video.

  75min

  Abs & Full Triceps
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  Day 4

  Week 7

  Shoulders - Ultimate Hypertrophy

  This workout has only 3 giant sets, but the intensity is quite high. You will feel the pump fast. The workout should be finished in 1 hour.

  60min

  Shoulders

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  Day 1

  Week 8

  Chest & Triceps

  This is the workout for the chest with the triceps finisher. The routine has many drop sets to boost super fast pump and fast muscle growth.

  70min

  Chest & Triceps
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  Day 2

  Week 8

  Traps & Lats Focused Back Workout

  This is the workout mostly for the trapezius and latissimus muscles. With this workout, you will build a thick back as well as a wide back.

  80min

  Traps & Lats
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  Day 3

  Week 8

  Full Arms with more Biceps

  This workout has 2 biceps parts and 1 triceps part. As at the beginning of the week you already worked the triceps out, this time, the focus is more on the biceps.

  60min

  Full Arms - Biceps Focused
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  Day 4

  Week 8

  Shoulder only with dumbbells + Abs

  For this workout, you only need dumbbells. The intensity is medium, but with basic exercises performed differently, you will hit the shoulds from all angles. This is the way to build boulder shoulders. At the end, you have an abs 5 - 8 min workout routine (it is not in the main video, it is displayed in the workout structure below).

  75min

  Full Shoulders