Sergey

Day 1 of Week 11 - Full Body 2

Build your back, quads, hamstrings, and shoulders with a high-volume, machine-based gym workout designed for controlled muscle-building reps.

Day 2 of Week 11 - Full Body 2

Build upper-chest, biceps, triceps and back strength with this high-volume gym workout featuring presses, cables and pull-ups.

Day 1 of Week 10 - Full Body 2

Build a wider back, stronger legs, resilient posterior chain, and capped shoulders with this high-volume full-body gym workout.

Day 1 of Week 9 - Full Body 2

Build chest, back and arm size with a high-volume gym workout featuring barbell pressing, cable pulldowns, curls and triceps extensions.

Day 1 of Week 8 - Full Body 2

Build lats, upper back, shoulders, quads and hamstrings with a high-volume gym hypertrophy workout using cables, machines and free weights.

Day 19 - Home Workout

Day 1 of Week 7 - Full Body 2

Build wider lats, a denser upper back, stronger shoulders, and a resilient posterior chain with this high-volume gym workout.

Day 2 of Week 6 - Full Body 2

Build upper chest, arms, quads, hamstrings and back with a high-volume full-body gym hypertrophy workout.

Day 1 of Week 6 - Full Body 2

Build lats, upper back, rear delts, shoulders and posterior-chain strength with this high-volume cable, machine and dumbbell gym workout.

Day 1 of Week 5 - Full Body 2

Build upper chest, arms, quads, hamstrings and back with a high-volume full-body gym hypertrophy workout.