Steven Cao
Steven Cao
/
P3AK BUILDER
Week 3 Day 4 : REST DAY
5.0
|
8 min
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Focus on catching up on sleep and meals if you are behind. Rest days are important for growth.
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Steven Cao
START HERE: P3AK BUILDER 🦾 EXPLAINED
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Week 1 Day 1: CHEST
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Week 1 Day 2: BACK / LATS
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Week 1 Day 3: QUADS & HAMSTRINGS + CALVES
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Week 1 Day 4: REST DAY
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Week 1 Day 5: Biceps / Triceps + TRAPS
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Week 1 Day 6: SHOULDERS / REAR DELTOIDS
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Week 1 Day 7: REST DAY
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Week 2 Day 1: CHEST + BICEPS
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Week 2 Day 2: BACK / LOWER LATS + TRICEPS
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Week 2 Day 3: Quads & Hamstrings + Calves
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Week 2 DAY 4: REST DAY
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Week 2 Day 5: SHOULDERS / REAR DELTOIDS
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Week 2 Day 6: ARMs + TRAPS
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Week 2 DAY 7: REST DAY
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Week 3 Day 1 : Chest + Triceps
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Week 3 Day 2 : BACK / LATS
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Week 3 Day 3 : Quads & Hamstrings + Calves
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Week 3 Day 5 : Deltoids + TRAPS
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Week 3 Day 6 : ARM DEMOLITION
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Week 3 Day 7: REST DAY
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Week 4 Day 1: QUADS+ HAMSTRINGS / CALVES
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Week 4 Day 2: CHEST
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Week 4 Day 3: REST DAY
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Week 4 Day 4: BACK + LATS (MASS FOCUSED)
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Week 4 Day 5: THICKER ARMS
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Week 4 Day 6: DELTOIDS + TRAPS
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Week 4 Day 7: REST DAY
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