3Q2019

Plan Details

The 3Q2019 routine by Ivkach is a 5 day workout plan. It is a advanced level plan to achieve bulking fitness goals.

Plan Description

This routine is designed to combine legs workout with arms to maximize results for the latter. Calve... Read More

This routine is designed to combine legs workout with arms to maximize results for the latter. Calves training is separeted from upper legs trainung days on purpose. The cycle is organized the way when each muscle group have enough time to recover. Each cycle legs/back/shoulders are trained twice: first time - with big loads, second - with moderate. Biceps and triceps are trained once per cycle (no need to train twice because arms are also trained in all other upper body excercises). There are 5 days in a cycle (3-5 trainings per week): 1. Upper legs + biceps 2. Chest + lower legs + (ext) abs 3. Back + shoulders 4. Upper legs + triceps 5. Shoulders + back Short treadmill running and abs excercise are added to each day at the begning and the end.