12 Week Primal Shred Lean Muscle Building Program Overview

Weeks 1-4: 3x 4-8-15 RPT (Strength)

Video of Workout Protocol

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Workout A

Reverse Pyramid Training

Drop Set 1: 3x 4-8-15 RPT

•Barbell Front Squats

Drop Set 2: 3x 4-8-15 RPT

•Barbell Sumo Deadlift

Drop Set 3: 3x 4-8-15 RPT

•Barbell Incline Bench Press

Drop Set 4: 3x 4-8-15 RPT

•Barbell Push Press

 

CORE

50 Dumbbell Crunches

50 Dumbbell Side Bends

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Workout B

Drop Set 1: 3x 4-8-15 RPT

•Dumbbell Incline Flyes

Drop Set 2: 3x 4-8-15 RPT

•Dumbbell Hammer Rows

Drop Set 3: 3x 4-8-15 RPT

•Dumbbell Goblet Squats

Drop Set 4: 3x 4-8-15 RPT

•Dumbbell Single Arm O.H. Triceps Extensions 

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CORE

50 Dumbbell Toe Touches 

50 Dumbbell Chair Crunches

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Workout C

Drop Set 1: 3x 4-8-15 RPT

•Barbell Back Squat

Drop Set 2: 3x 4-8-15 RPT

•Barbell Bench Press

Drop Set 3: 3x 4-8-15 RPT

•Barbell W.G. Up Right Rows

Drop Set 4: 3x 4-8-15 RPT

•Barbell Bicep Curls

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CORE

50 Dumbell Lying Leg Raises

50 Dumbell Russian Twist

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Tuesday and Thursday Workout D