poseidon @poseidon
poseidon @poseidon
Day 3: Back to Back.
It’s row day—time to thicken the back and stack that strength.
Barbell rows, dumbbell rows, machine rows—no matter the variation, the goal is the same: heavy pulls with full control.
Squeeze every rep like you mean it.
poseidon @poseidon
Day 2: Leg press Day
Another Leg day! Today we shift the focus to your quads.
This isn’t about pushing weight just to impress—this is precision power.
Feet lower on the platform, drive through the middle of your foot, and feel those quads burn.
Control. Depth. Drive. Let’s grow.
poseidon @poseidon
Day 1: Attack the Incline.
In order to get a nice full chest we need to build our upper chest!
This press will feel more difficult than a regular flat bench so don't feel discouraged if you have to drop the weight a bit. Stabilize, squeeze, and press like you mean it!
This is how we carve shape and size.
poseidon @poseidon
poseidon @poseidon
poseidon @poseidon
poseidon @poseidon
Week 1
Day 6: Stand and Press.
Time to test your control and power—full body, raw strength. The standing overhead press demands precision, balance, and pure effort.
No momentum, no shortcuts—just you, the bar, and the grind.
Stabilize. Drive. Lock it out.
poseidon @poseidon
Day 4: Recovery with a Purpose.
No weights today—but we don’t sit still. Muscles grow in recovery, but we still move with intent.
We’re hitting pull-ups. Strict, clean, and controlled. Build your back, arms, and grit.
Rest doesn’t mean easy—it means smart.
Day
poseidon @poseidon
WEEK 1
Day 3: Conquer the Deadlift.
This is raw strength—no shortcuts, no fluff. The deadlift builds total power from the ground up.
Grip tight. Back locked. Hips drive. Every rep is earned—pick it up like you mean it.👊
(Can put your lower back in a vulnerable spot, start lighter than needed until the technique is down, gradually increase).
