12 Week Primal Shred Lean Muscle Building Program Overview

Weeks 1-5: 3-5-7 RPT (Strength)

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*You must alternate workouts each week as: A B A, then the following week as: B A B, then back to A B A and so forth throughout the 12 weeks.

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Video of Workout Protocol

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Monday Workout A

Superset 1: 3-5-7 RPT

•BB Back Squats

•Sky Crunches

Superset 2: 3-5-7 RPT

•BB Incline Press

•Leg Raises

Superset 3: 12-10-8 SPT

•DB Incline Flyes

•TD Touches

Superset 4: 3-5-7 RPT

•Single Arm Overhead Tricep Extensions

•DB Side Bends

Superset 5: 12-10-8 SPT

•BB Wide Grip Upright Rows

•Burpees

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Wednesday Workout B

Superset 1: 3-5-7 RPT

•BB Push Press

•Seated In & Outs

Superset 2: 3-5-7 RPT

•BB Deadlift

•Push-up Jacks

Superset 3: 3-5-7 RPT

•Weighted Hanging Pull-ups

•Jump Squats

Superset 4: 3-5-7 RPT

•DB Incline Hammer Curls

•Reverse Crunches

Superset 5: 12-10-8 SPT

•DB Bent Over Flyes

•Heel Touches

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Friday Workout C

Superset 1: 3-5-7 RPT

•BB Bench Press

•Plank Sea-Saw

Superset 2: 3-5-7 RPT

•DB Seated Shoulder Press

•DB Ski Swings

Superset 3: 3-5-7 RPT

•BB Bicep Curls

•Toe to Hand

Superset 4: 12-10-8 SPT

•DB Lateral Raises

•Pop Up 1-2 Punches

Superset 5: 3-5-7 RPT

•BB Sumo Back Squats

•Bear Walk Outs

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Tuesday and Thursday Workout D