[Michaela]

Monday 7/3/23

No cardio

Quad emphasis day

Cybex hack
5&4 pps x10

Rogers press
+band tension
5pps x10
Single leg 2pps x12

Leg ext
70 x12

Smith split squat
135 x12

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Saturday 7/1/23

30 min fasted cardio followed by posing rounds and stretching

Upper day

Lying cuff laterals
1 set 10-12 reps

Rear delt fly on pec Dec
1 set 10-12 reps

Incline hammer chest press
1 set 8-10 reps

Ez bar overhead tricep extension
1 set 12-15 reps

Wide grip pull up
1 set amrap

Standing calf raise
2 sets 15-12 reps

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

I’d honestly just keep working on everything bud. You have a nice structure so just keep cracking away at it! More lats, quads, and legs would have this shape killer. But I wouldn’t neglect anything to focus on anything else. So a good balanced split!

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

I would honestly seek an endocrinologist for this

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
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[Michaela]

No need for you to be in a deficit man. Commit to growing!

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
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[Michaela]

Friday 6/30/23

No cardio, 20 min fasted outside walk

Hamstring emphasis day

Leg extension
90 x12

Seated curl
190 x7

Lying curl
125 x6

Body master squat
4pps x15

Belt squat rdl
2pps x10

Adductor
Stack x18

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

I would honestly just take off if needing a deload. But if you want to keep training then just don’t take sets to failure

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

If you’re getting bigger keep pushing!

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Post some pics, duration you’ve followed this plan, what your rate of gain and progress has been like following this plan
And then we can give further insight

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Thursday 6/29/23

30 min fasted cardio, followed by 3 sets of abs, and posing rounds

Non training day, posing and stretching at normal training time

TBJP Nutrition: Michaela10
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[Michaela]

Try them all and see which feels best then pick that one and run with it !

TBJP Nutrition: Michaela10
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[Michaela]

All you can do is try it and see how you feel and progress and recover on it!

Run it for a few weeks and develop some feedback in terms of recovery, endurance through session, progression session to session, and then report back here and we can further help tweak anything needed!

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Yeah just type it into Amazon and pick one!

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[Michaela]

Wednesday 6/28/23

30 min fasted cardio, followed by posing rounds and stretching

Joe Bennett modified my training for the next couple weeks scaling back volume and not going to my level of failure (as I’ve said before I’ve been following the program he wrote me since the Olympia)

Glute emphasis day

Body master calf press
4p x13
4p x10

Adductor
Stack +3p x15

Abductor
190 x12

Smith glute bridge
4pps x10

SSB walking lunges
1pps x20

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Just start one you enjoy and can progress and stick to it man. It can be done many different ways. But id suggest taking more than one rest day per week instead of training 6 days straight.

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock