Protocol

#1

Chest and Triceps (H)

Hypertrophy

#2

Back and Biceps (H)

Hypertrophy

#3

Legs (H)

Hypertrophy

#4

Active Recovery

Recovery

Name

Est. duration (min)

Warm-up note

Exercises

Exercise
Sets
Rep min
Rep max
Rest (min)
Intensity / notes

#5

Chest and Triceps (S)

Strength

#6

Back and Biceps (S)

Strength

#7

Legs (S)

Strength

#8

Active Recovery

Recovery