First off I looked through forums and found nothing on this program if someone can link something that answers my questions please do.
So I’ve been looking for something to run and this interested me. Main reason is it’s a type of training I’ve never tried and secondly after about 8 weeks of eating maintenance I’m going to try to shed some more fat.
I lift in a home gym, I have all the basics, bench, power rack, dumbbells, barbell and several sets of bands, pull up bar with several grips, with dip handles, etc
To prevent from this being a post that’s a novel I’ll just list the workouts and days that I would have to change simply for equipment purposes, everything else will be as you have it written.
Day 1- am
Sissy squats body weight
Zerchers squats (I don’t have leg press or knee extension machine)
Day 3 - am
Bent over barbell rows
Heavy band rows (no cables)
Day 4- am
Prone Ham curl with dumbbell
Sumo RDL 3x8 (sumo leg press originally listed 1x20)
Dips bodyweight 4xamrap
Flat db flys
Day 6- am
Hammer grip weighted pull ups (no cables)
Last straight arm pull downs with bands
Also is there any place you could fit trap work in this program without screwing it up?
That’s what I have everything else can be done exactly as written. If you see something you’d change I’m game. Thanks in advance looking forward to giving this one a try.