Silver era style FB to look like Steeve reeves, free weight compounds, 1 excercise per muscle, 3 sets per excercise
fullbody a
Deadlift x3
leg curl x3
Weighted Sissy Squat x3
Converging Press x3
Yates Row x3
Weighted Pull ups x3
Supinated Bicep curl x3
Tricep pushdown x3
Behind The Neck Shoulder Press x3
Calf Press x3
Full body B
Deadlift x3
Leg curl x3
Squat Pattern x3
Converging Press x3
Yates Row x3
Weighted Pull ups x3
Supinated Bicep curl x3
Tricep Pushdown x3
Behind the neck shoulder press x3
Calf Press x3
Fullbody C
Weighted sissy (gotta get that rec fem frequency sorry yall, still 72 hours of rest after 6 sets of quads so youll recover) x3
Leg curl x3
Hip dominant Squat Pattern x3
Converging Press x3
Yates Row x3
Weighted Pull ups x3
Supinated Bicep curl x3
Behind the neck shoulder press x3
Tricep Pushdown x3
Calf Press x3
First set taken to 2 Rir, second set taken to 2 rir or 1 rir depending if its multijoint or single joint, third set taken to 1 Rir-0 rir depending if its multijoint or single joint
5 2 RIR- 8 2 RIR rep range double progression model
Everything gets 9 sets per week with 3x frequency
Glutes get 12
Vasti get 12
No muscle including the short head of the bicep femoris has to wait more than 72 hours to re experience mps