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  • ?? Becoming Captain America ??

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    Maxime Wauters
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    This 15-week workout plan outlines a full-body routine split between upper body, lower body, and rest days with the goal of gaining weight and muscle over time. Each week focuses on different exercises per muscle group, performed as 3 sets of 6-12 reps. The plan tracks weight gain over the 15 weeks and includes workouts for chest/back, legs, shoulders/arms, and an additional upper body day on Saturdays, with one rest day per week.

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    ?? Becoming Captain America ??

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    This 15-week workout plan outlines a full-body routine split between upper body, lower body, and rest days with the goal of gaining weight and muscle over time. Each week focuses on different exercises per muscle group, performed as 3 sets of 6-12 reps. The plan tracks weight gain over the 15 weeks and includes workouts for chest/back, legs, shoulders/arms, and an additional upper body day on Saturdays, with one rest day per week.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    18 views3 pages

    ?? Becoming Captain America ??

    Uploaded by

    Maxime Wauters
    This 15-week workout plan outlines a full-body routine split between upper body, lower body, and rest days with the goal of gaining weight and muscle over time. Each week focuses on different exercises per muscle group, performed as 3 sets of 6-12 reps. The plan tracks weight gain over the 15 weeks and includes workouts for chest/back, legs, shoulders/arms, and an additional upper body day on Saturdays, with one rest day per week.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 3

    󰑔 BECOMING CAPTAIN AMERICA 󰑔

    WEEK 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
    WEIGHT kgs kgs kgs kgs kgs kgs kgs kgs kgs kgs kgs kgs kgs kgs kgs

    WEEK 1
    MONDAY - CHEST & BACK
    DB Flat Bench Press (3x6-8)
    Chest Supported DB Row (3x8-10)
    Chest Dips (Assissted, Banded, Weighted) (3x8-12)
    Seated Cable Rows (3x8-10)
    High to Low Cable Flyes (3x8-12)
    Pull-Ups (3xfailure)

    TUESDAY - LEG DAY A (QUADS)


    Front Squats (3x6-8)
    Seated Hamstring Curl (3x8-10)
    Leg Extensions (3x8-12)
    Standing Calf Raises (3x8-12)
    Quad Bias Diagonal Leg Press (3x6-10)

    WEDNESDAY - SHOULDERS & ARMS


    DB OH Press (3x6-10)
    DB Preacher Curls (3x8-10)
    Rear Delt Flyes (3x8-12)
    Incline DB Curls (3x6-12)
    DB Lat Raises (3x8-10)
    Long Rope Cable Tricep Pushdowns (3x6-10)

    THURSDAY REST

    FRIDAY - LEG DAY B (HAMSTRINGS)


    Back Squats (3x8-10)
    Leg Extensions (3x8-12)
    Seated Hamstring Curl (3x8-10)
    Standing Calf Raises (3x8-12)
    Stiff-Leg RDL’s (3x6-8)

    SATURDAY - UPPER BODY


    Flat DB Press (3x6-8)
    Seated Cable Row (3x6-10)
    DB Lat Raises (3x8-12)
    Hammer Curls (3 x failure)
    Pull-Ups (3 x failure)

    SUNDAY REST

    WEEK 2
    MONDAY - CHEST & BACK
    DB Incline Bench Press (3x6-8)
    DB Bent-Over Rows (3x8-10)
    Peck Deck Flies (3x8-12)
    Close Grip Lat Pulldowns (3x8-10)
    Low to High Cable Flyes (3x8-12)
    Pull-Ups (3xfailure)

    TUESDAY - LEG DAY A (QUADS)


    Front Squats (3x6-8)
    Seated Hamstring Curl (3x8-10)
    Leg Extensions (3x8-12)
    Standing Calf Raises (3x8-12)
    Quad Bias Diagonal Leg Press (3x6-10)

    WEDNESDAY - SHOULDERS & ARMS


    DB Arnold Press (3x6-10)
    DB Spider Curls (3x8-10)
    Face Pulls (3x8-12)
    Face Away Cable Curls (3x6-12)
    DB Lat Raises (3x8-10)
    Long Rope Cable OH Tricep Extensions (3x6-10)

    THURSDAY REST
    󰑔 BECOMING CAPTAIN AMERICA 󰑔
    WEEK 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
    WEIGHT kgs kgs kgs kgs kgs kgs kgs kgs kgs kgs kgs kgs kgs kgs kgs

    FRIDAY - LEG DAY B (HAMSTRINGS)


    Back Squats (3x8-10)
    Leg Extensions (3x8-12)
    Seated Hamstring Curl (3x8-10)
    Standing Calf Raises (3x8-12)
    Stiff-Leg RDL’s (3x6-8)

    SATURDAY - UPPER BODY


    Flat DB Press (3x6-8)
    DB OH Press (3x6-10)
    Hammer Curls (3x8-12)
    Pull-Ups (3 x failure)
    Chest Dips (Assissted, Banded, Weighted) (3x8-12)

    SUNDAY REST
    󰑔 BECOMING CAPTAIN AMERICA 󰑔
    WEEK 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
    WEIGHT kgs kgs kgs kgs kgs kgs kgs kgs kgs kgs kgs kgs kgs kgs kgs

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