5x5 Massa

Dag 1
Full Squats 5x5
Weighted Pistols 5x5
Haque Squat/Jefferson Squat.
Glute-Ham raise 3x8
Hyperextension 3x8
Standing calve raise 4x10
Pushpress 5x5
Rear delt raise 3x10
Lateral Cable raise 3x10

Dag 2
Weighted Chins 5x5
Bent-over row 5x5
close-grip chins 3x10
Dumbbell/Barbell Shrugs 4x5
Neck Pulley 3x10
Barbell Curl 3x10
Dragonflags 4x5
Cable crunch 3x10
Side bend 3x5

Dag 3
Bench Press 5x5
Decline Dumbbell press 5x5
Incline Bench press 5x5
French press 3x8
One-handed cable pushdown 3x10
Wrist curl 3x10
reverse wrist curl 3x10

Dag 4
Deadlifts 5x5
One-legged Deadlifts 5x5
Hyperextensions 3x10
Front Squats 3x8
Leg press 3x8
Standing calve raise 4x10
one-handed dumbbell press 3x5
Side raises 3x8
Gangreen Press 5x5
Rear-delt raise 3x8

Dag 5
Plyometric close-grip chins 3x8
Dumbbell Row 5x5
Cable row 5x5
Chins 3x10
Dumbbell shrugs 5x5
Dumbbell curl 3x10
Ab roller 4x5
Cable crunch 3x10
Side bend 3x5
Side crunch 3x10

Dag 6
Bench Press 5x5
Decline Dumbbell press 5x5
Incline Bench press 5x5
Weighted dips 5x5

Wrist curl 3x10
reverse wrist curl 3x10

Dag 7
Rust

HIT

Dag 1
Military Press 1x10
Bent-Over Row 1x10
Chins 1x10
Bench Press 1x10
Cable Crossover 1x10
Cable Crunch 1x10
Straight-Legged Deadlift 1x10
Full Squat 1x10
Calve Raise 1x10

Dag 2
Rust

Dag 3
Rust

Dag 4
Upright Row 1x10
Cable Row 1x10
Machine Row 1x10
Incline Bench Press 1x10
Decline Bench Press 1x10
Leg Raise 1x10
DeadLift 1x10
Front Squat 1x10
Calve Raise 1x10

Dag 5
Rust

Dag 6
Rust

High Volume

Dag 1
Behind the neck Press 3x10
Gangreen Press 3x10
Rear delt raise 3x10
Bench Press 3x10
Dumbbell Press 3x10
Incline Bench Press 3x10
Parallel dips 3x10

Dag 2
Bent-over Row 3x10
Vertical Cable Row 3x10
Weighted Chins 3x10
Preacher Curl 3x10
Reverse Wrist Curls 3x10
Wrist Curls 3x10

Dag 3
Full Squats 3x10
Deadlifts 3x10
Leg Curl 3x10
Leg Extension 3x10

Dragonflags 3x10
Crunches 3x10
Dumbbell Side Bent 3x5

Dag 4
Push Press 3x10
Dumbbell Press 3x10
Rear delt raise 3x10
Bench Press 3x10
Decline Bench Press 3x10
Incline Bench Press 3x10
Parallel dips 2x10
Cable Pushdown 2x10

Dag 5
Bent-over Row 3x10
Weighted Chins 3x10
Dumbbell Row 3x10
Barbell Curl 3x10
Reverse Wrist Curls 3x10
Wrist Curls 3x10

Dag 6
Full Squats 3x10
Deadlifts 3x10
Leg Curl 3x10
Leg Extension 3x10

Dragonflags 3x10
Crunches 3x10
Dumbbell Side Bent 3x5

Dag 7
Rust

Low Volume Kracht

Dag 1
Squats 3x5
Pistols 3x5

Dragonflags 3x5
Dumbbell side bent 3x5

Dag 2
Pushpress 3x5
Weighted Chins 3x5
Bench Press 3x5
Pinching Plates 3x30 sec

Dag 3
rust

Dag 4
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Clean and Press 5x2
Axle press 4x2
Snatch 5x2

Dag 5
rust