Monster Bodybuilding Workout Plan

This advanced 6-days-per-week program is designed for extreme muscle development and fat loss. It utilizes a brutal high-volume split routine with each major muscle group trained twice per week. The plan incorporates supersets and short rest periods to maximize intensity, mimicking the old-school “Animal” style training. It also includes a professional cardio schedule to help you cut fat while preserving muscle. Abs are trained every day, as they recover quickly and can be worked frequently.

Weekly Training Split Overview

• Monday: Morning: Cardio (e.g. brisk incline treadmill walk). Weight training: Chest & Back (heavy superset focus) + Abs.
• Tuesday: Morning: Cardio (e.g. cycling). Weight training: Shoulders & Arms (supersets for biceps/triceps) + Abs.
• Wednesday: Morning: Cardio (e.g. stair climber or incline walking). Weight training: Legs & Calves (heavy compounds + supersets) + Abs.
• Thursday: Morning: Cardio (e.g. elliptical or bike). Weight training: Chest & Back (alternate exercises/angles from Monday) + Abs.
• Friday: Morning: Cardio (e.g. brisk walk or rower). Weight training: Shoulders & Arms (alternate focus from Tuesday) + Abs.
• Saturday: Morning: Cardio (e.g. cycling or stair climber). Weight training: Legs & Calves (alternate focus from Wednesday) + Abs.
• Sunday: Rest Day: Recovery and Mobility. (Light activity like stretching, yoga, or a leisurely walk is fine.)

Training principles: Workouts are structured to hit all muscles with high volume and frequency for maximum growth stimulus. Supersetting opposing muscle groups (e.g. chest/back, biceps/triceps) increases training density – perform two exercises back-to-back with minimal rest. This jacks up intensity and heart rate, providing a cardio-like effect while building muscle (as 2x Mr. Olympia Franco Columbu noted, short-rest weight training can double as cardio). Rest periods are kept short to keep the workout brutal: approximately 1-2 minutes after a heavy compound set or after completing a superset pair, and 30-60 seconds for smaller isolation exercises. Use a 2-1-2 tempo (2 seconds eccentric, 1 second pause, 2 seconds concentric) for controlled execution and better muscle tension. Always focus on form over ego-lifting – proper technique is crucial to target the muscles and prevent injury, especially on a keto diet where glycogen might be lower.

Below is the full detailed plan for Monday–Saturday, including exercises, sets, reps, and key technique tips. Adjust weight so you reach near-muscular failure in the target rep range. Each muscle group is trained with a mix of heavy compound lifts (lower reps) and moderate/higher-rep accessory work to stimulate all muscle fibers. Abs are trained every session with about 2 exercises (you can mix these up for variety), ~3-4 sets of 15-25 reps each, focusing on different parts of the core.

Finally, a comprehensive cardio regimen is outlined to accelerate fat loss. You’ll perform low-intensity steady-state (LISS) cardio most days, and you have the option to include occasional high-intensity interval training (HIIT) if desired. Top bodybuilders often do fasted morning cardio and a second cardio later in the day during cutting phases. Cardio recommendations prioritize low-impact modalities (incline walking, cycling, stair climber, elliptical) which burn calories without hindering leg recovery. Remember, consistency and intensity are key – this plan is demanding, but it will forge you into a monster if executed with discipline.

Monday – Chest & Back (+ Abs)

Morning Cardio: 40 minutes of low-intensity fasted cardio (e.g. brisk incline treadmill walk or stairmaster). Keep intensity moderate (around 60-70% max heart rate) – you should be breathing harder but able to speak in short sentences. Tip: Fasted morning LISS helps tap into fat for fuel. Pro bodybuilders like Dorian Yates would do a 30-min fast walk in the mornings during contest prep. (If energy is low, having some BCAAs or a small protein shake beforehand can help, as long as it fits your keto/fasting plan.)

Weight Training (Chest & Back): This session emphasizes heavy compound lifts and antagonistic chest/back supersets for maximum pump and efficiency. Warm up thoroughly (5-10 minutes of light cardio + dynamic stretches for shoulders/back). For each superset, do the first exercise (chest), then immediately do the second (back) with no rest; then rest ~90 seconds before the next round. Focus: Keep your core tight and shoulder blades retracted to protect your shoulders on presses and maintain form on rows. Increase weight each set if possible while staying in rep range.

• Superset 1: Barbell Bench Press – 4 sets × 6–8 reps. Technique: Lie on the bench with a slight arch in your lower back, feet planted. Grip the bar just outside shoulder width. Lower the bar to your mid-chest under control (about 2 seconds down), elbows at ~45° from your body, then drive it up powerfully. Do not bounce off the chest. Squeeze your chest at the top. This heavy press is your primary chest builder. Immediately superset with → Bent-Over Barbell Row – 4 sets × 8 reps. Technique: Hinge at the hips with a soft bend in the knees, back flat and almost parallel to the floor. Grip the bar at shoulder width, overhand. Pull the bar toward your lower chest/upper abdomen, squeezing your shoulder blades together. Control the bar back down, stretching the lats. Keep your core braced to avoid swinging. (This pair works pushing and pulling muscles intensely back-to-back – a classic Arnold superset for chest and back.) Rest 1-2 minutes after completing both moves, then repeat for the next set.
• Superset 2: Incline Dumbbell Press – 3 sets × 8–10 reps. Technique: Set an incline bench ~30-45°. Press the dumbbells up from shoulder level to almost straight arms, not locking out elbows fully to keep tension on pecs. Lower the weights until you feel a stretch in your upper chest. Focus on mind-muscle connection with the upper chest. Superset with → Wide-Grip Pull-Ups – 3 sets × 8–10 reps (or to failure). Technique: Grip the pull-up bar wider than shoulder width (palms forward). From a dead hang, pull your chin above the bar, driving elbows down and back. Squeeze your lats at the top, then lower under control. If bodyweight is easy for 8-10 reps, add weight; if it’s too hard, use an assisted pull-up machine or lat pulldown. Tip: Keep your chest up and imagine pulling the bar to your chest to engage the back. (If doing lat pulldowns instead, use the same form cues.) Rest ~90 sec after each superset.
• Superset 3: Cable Chest Flyes – 3 sets × 12–15 reps. Technique: Stand between high pulleys. With a slight forward lean and slight bend in elbows, bring the handles from a stretched position (arms open) in front of your chest in an arc, as if “hugging a tree.” Squeeze the chest hard in the contracted position with hands together, then slowly return until you feel a good stretch in your pecs. Avoid using your shoulders; the movement comes from the shoulder joint, but focus on the pecs pulling the arms together. Superset with → Straight-Arm Pulldown (Cable) – 3 sets × 12–15 reps. Technique: Using a high pulley with a straight bar or rope, stand facing the machine. Keep arms nearly straight (a slight elbow bend) and pull the bar down from above head height to your thighs, hinging at the shoulders. Squeeze your lat muscles as you pull down; you should feel this in the outer back (under your armpits). Control the weight up without swinging. This isolates the lats after the heavy pulls. Alternate: Dumbbell pullovers on a bench can be done instead to work lats and chest together. Rest ~60 sec after each superset.
• Abs
  • Hanging Leg Raises – 3 sets × 15–20 reps. Technique: Hang from a pull-up bar. Keeping your legs fairly straight (or slightly bent if needed), raise your legs up by contracting your abs, aiming to bring your feet toward the bar (or at least to waist height). Control the descent. Don’t swing – use your abs, not momentum. This targets the lower abs intensely. If straight-leg is too hard, bend knees (hanging knee raises). To increase difficulty, hold a dumbbell between your feet or use ankle weights.
  • Cable Rope Crunch – 3 sets × 15–20 reps. Technique: Kneel facing a cable stack with a rope attached high. Hold the rope ends by your ears. Keeping hips stationary, crunch your torso down, bringing elbows toward your thighs using your abs. Pause and squeeze the abs at the bottom, then slowly return to the start (back to roughly upright). Focus on curling the spine to engage the abs rather than just bowing at the hips. This move adds resistance to work the upper abs strongly.
• Post-Workout Cardio: 15–20 minutes of moderate cardio cooldown (e.g. stationary bike or brisk walk). This can help burn a few extra calories and cool down your muscles. Keep the intensity light-to-moderate since you already pushed hard in lifting.

Tuesday – Shoulders & Arms (+ Abs)

Morning Cardio: 30–40 minutes of LISS cardio of your choice. Great options: stationary bike (low-impact on joints) or elliptical trainer. Cycling is excellent because it mimics lower-body weight training motions without pounding your joints. Aim for a moderate pace – you should break a sweat and breathe heavier, but not so intensely that it impairs leg recovery. (On keto, low-intensity cardio like this taps into fat stores nicely. Plus, it’s easy to sustain daily since it causes minimal fatigue.) If you prefer, you can also do a brisk walk outside in the morning sun for general well-being.

Weight Training (Shoulders & Arms): Today targets all the “upper body push/pull accessories” – shoulders, biceps, triceps (and forearms) – with supersets to save time and ramp up intensity. You’ll pre-fatigue shoulders with a compound lift, then integrate biceps/triceps supersets (antagonistic arm muscles) to get an insane pump. Warm up shoulders thoroughly (arm circles, light lateral raises, light presses) to prevent injury. Maintain strict form on all lifts; use slightly lower weight if it means better form, especially as these are smaller muscle groups.

• Standing Barbell Overhead Press – 4 sets × 6–8 reps. Technique: Stand with feet shoulder-width, core braced. Grip the bar slightly wider than shoulder width. Start with the bar at the upper chest/collarbone. Press the bar straight up overhead while keeping your back neutral (avoid excessive leaning or arching). Lock out arms fully overhead, then lower under control to chin/upper-chest level. Focus on using your shoulders (deltoids) to press; do not bounce or use your legs (this is a strict press, not a push press). This heavy lift builds overall shoulder mass and strength (particularly front delts) – it’s your primary shoulder move. Rest ~2 minutes between these heavy sets as needed, since pressing heavy overhead can be quite taxing.
• Superset 1 (Shoulders): Dumbbell Lateral Raise – 3 sets × 10–12 reps. Technique: Stand or sit up straight. Hold dumbbells at your sides, palms facing in. With a slight bend in your elbows, raise your arms out to the sides until the dumbbells reach roughly shoulder-height (forming a “T” shape with your body). Lead with your elbows (imagine pouring water out of a pitcher – thumbs slightly down at the top) to emphasize the side delts. Pause briefly at the top, then lower slowly. Don’t swing; use a moderate weight you can control. Superset with → Bent-Over Rear Delt Fly – 3 sets × 12 reps. Technique: Hinge at the hips so your torso is about 45° or more toward the floor (you can also do this chest-supported on an incline bench). With light dumbbells hanging down, slightly bend your elbows and raise your arms out to the sides and back (as if doing a reverse “hug”), focusing on squeezing your rear shoulder muscles (rear deltoids) at the top. Keep your neck neutral. These hit the often-neglected rear delts for balanced shoulders. No rest between the two exercises; rest ~60 sec after each superset. This superset will set your shoulders on fire by isolating the lateral and rear heads after heavy presses (front delts got hit by overhead presses).
• Superset 2 (Biceps & Triceps): Barbell Curl – 4 sets × 8–10 reps. Technique: Stand with a shoulder-width underhand grip on a barbell. Keep your elbows pinned to your sides. Curl the weight up toward your chest, contracting the biceps, without swinging your back. Avoid using momentum – only your forearms should move. Squeeze at the top (when hands are near shoulder level), then slowly lower the bar all the way down to fully stretch the biceps each rep. Superset with → Skullcrusher (Lying Triceps Extension) – 4 sets × 8–10 reps. Technique: Lie on a flat bench holding an EZ-bar or barbell with arms extended above you (hands about shoulder-width apart). Keeping your upper arms fixed, bend at the elbows to lower the weight toward your forehead (hence “skullcrusher”) or just behind the head. Stop before your elbows flare out; then contract the triceps to press the weight back up to straight arms. Keep elbows in and slightly back to maintain tension on triceps. This heavy triceps move pairs well with barbell curls for a big arm superset. After finishing both exercises, rest 1-2 minutes (arms will need it). Repeat for all sets.
• Superset 3 (Biceps & Triceps): Seated Incline Dumbbell Curls – 3 sets × 10–12 reps. Technique: Sit on an incline bench (around 45-60° incline) with a dumbbell in each hand, arms hanging straight down. Curl one dumbbell at a time (alternating) or both together, as you prefer. Keep your upper arms back against the bench; this extended position gives a great stretch on the biceps at the bottom. Curl up and twist your wrist slightly (supinate) so your pinky faces your shoulder at the top – this maximally contracts the biceps. Lower fully each rep. Superset with → Cable Triceps Pushdown (rope or straight bar) – 3 sets × 12–15 reps. Technique: Stand at a cable stack with a rope attachment (or bar). Grip it and start with elbows bent ~90°. Push the rope down by extending your arms, isolating the triceps. At the bottom, spread the rope ends apart and squeeze your triceps hard (if using a straight bar, just lock out and squeeze). Let your elbows come back up only to ~90-120° (don’t let the upper arms swing or flare out). Keep elbows pinned to your sides throughout. This high-rep finisher will flush the triceps. Rest ~60 sec after each superset. On the last set, you can drop the weight and do a few extra reps to really burn out the triceps.
• Superset 4 (Forearms): Wrist Curl (forearm flexors) – 2 sets × 15 reps superset with Reverse Wrist Curl (forearm extensors) – 2 sets × 15 reps. Technique: You can perform these with a barbell or dumbbells. For wrist curls, sit and rest your forearms on your thighs or a bench, palms up, holding the weight at your fingertips. Curl your wrists up, contracting the forearm, then lower and let the weight roll to your fingertips. For reverse, do the same but palms down, extending wrists up. Working forearms ensures grip strength and completes the arm training. Keep the movement controlled.
• Abs
  • Decline Bench Crunch – 3 sets × 20 reps. Technique: Secure your feet on a decline bench. Lie back and place your hands lightly behind your head (don’t pull the neck). Using your abs, curl your torso up to lift your shoulder blades off the bench. Exhale as you crunch, squeezing the abs at the top. Then slowly lower back down until your shoulders touch the bench. The decline angle increases resistance on the upper abs. Focus on quality contractions rather than just using momentum. If it becomes easy, hold a weight plate to your chest for added resistance.
  • Russian Twists (with medicine ball or plate) – 3 sets × 20 reps (each side). Technique: Sit on the floor, knees bent, feet either lightly on the floor or elevated (for more challenge). Lean back slightly to engage the abs. Hold a medicine ball or weight with both hands in front of you. Twist your torso to one side, touching the ball/weight to the floor beside your hip, then twist to the opposite side. Move in a controlled manner, rotating through your core. Keep your abs braced. This exercise targets the obliques (side abs). Count one rep each time you touch on one side (so 20 reps means 10 on each side). Choose a weight that makes the last reps challenging.
• Post-Workout Cardio: 15–20 minutes of moderate cardio cooldown (e.g. stationary bike or brisk walk). This can help burn a few extra calories and cool down your muscles. Keep the intensity light-to-moderate since you already pushed hard in lifting.

Wednesday – Legs & Calves (+ Abs)

Morning Cardio: 30–40 minutes of low-intensity cardio. Incline treadmill walking or steady cycling is ideal on leg day mornings. This will get blood flowing in your legs without exhausting them. Keep it at a moderate pace — you should feel warmed up, not fatigued. Avoid high-impact cardio (like running) today; save your joints and energy for the heavy leg training ahead. If you’re doing fasted cardio, keep the intensity low to avoid excessive muscle breakdown – a brisk walk or easy spin is perfect.

Weight Training (Legs & Calves): Time to blast the legs. This workout targets quads, hamstrings, glutes, and calves with a mix of heavy compound lifts and isolations. You’ll do some of the biggest exercises in bodybuilding here – squats and deadlifts – to build massive lower-body strength and size. Because these compound moves are very demanding, you won’t superset squats or deadlifts with other heavy moves (give them full attention and adequate rest). However, later in the workout we will incorporate some supersets (like quads vs hamstrings, calf raises, etc.) to keep intensity high. Warm up extensively: at least 5-10 minutes of light cycling or rowing, leg swings, and a few light warm-up sets of squats to ensure your knees and hips are ready. During leg exercises, focus on form and full range of motion over weight – safety is crucial, especially on keto when glycogen is lower (make sure you’ve replenished electrolytes to avoid cramps).

• Barbell Back Squat – 4 sets × 6–8 reps. Technique: Set up under a barbell on a squat rack at upper-chest height. Place the bar across your upper back/traps (for a high-bar squat) or rear delts (low-bar position, if you prefer). Feet roughly shoulder-width apart (or slightly wider), toes turned out ~30°. Brace your core, and keep your chest up and back neutral. Sit your hips back and squat down until your thighs are at least parallel to the floor (or deeper if flexibility allows – “ass-to-grass” depth is great as long as your form is solid). Keep your knees tracking in line with your toes (don’t let them cave inward). From the bottom, drive through your heels and push the floor away to stand back up. Exhale as you push up. Do not let your lower back round. This is your most important leg exercise – it works quads, glutes, hamstrings, everything. Rest ~2-3 minutes between sets since this is very demanding. Aim to increase the weight gradually each week, but never at the expense of depth or form.
• Romanian Deadlift (RDL) – 3 sets × 8–10 reps. Technique: Hold a barbell (or dumbbells) with an overhand grip, about hip-width apart. Stand with feet hip-width. Keep knees soft (slightly bent) but not moving much during the rep. Hinge at the hips: push your butt backward as you lower the weight along your legs. Keep your back flat/neutral and shoulders retracted. Lower until you feel a good stretch in your hamstrings (typically the bar reaches mid-shin or just below the knees, depending on flexibility), without rounding your lower back. Then drive your hips forward and squeeze your glutes to lift the weight back up to standing. RDLs primarily target the hamstrings and glutes. Tip: Maintain a neutral neck (look forward or slightly down) and keep the bar close to your body throughout to reduce strain on the lower back. Rest ~2 minutes between sets. (This exercise is not supersetted with squats – treat it as another main lift for hamstrings/posterior chain.)
• Leg Press – 3 sets × 12 reps. Technique: Sit on the leg press machine with feet about shoulder-width on the platform. Lower the safety bars and bring the weight down toward your chest by bending your knees. Go down until your knees are roughly 90° (or slightly more if flexibility allows), but do not round your lower back off the seat. Press the platform back up by extending your legs, without locking out your knees hard at the top. Focus on using your quads to push. Use a full range of motion to really tax the quads deeply. Keep a controlled tempo. Superset immediately with → Leg Extension – 3 sets × 15 reps. Technique: On the leg extension machine, adjust it so that the pad is on your lower shin/ankle and your knees line up with the machine’s pivot point. Extend your legs to lift the weight, squeezing the quads hard at the top (fully straightened legs), then lower back down slowly. Don’t just kick; control the movement, especially on the way down. This isolation move will burn out the quads after squats and leg press. Perform the leg extensions right after your leg press set, then rest ~60-90 sec. This quad-focused superset will flood your thighs with blood – expect a massive pump and burn.
• Walking Lunges – 2 sets × 12 reps (each leg). Technique: Hold dumbbells at your sides (or a barbell on your back if preferred). Stand tall, then take a big step forward with one leg. Lower your body until the front thigh is about parallel to the ground and your back knee nearly touches the floor (keep your front knee roughly above your ankle, not way past toes). Push through the heel of the front foot to step forward to a standing position, then lunge with the other leg. Continue alternating as you “walk” across the floor (or in place if space is limited). Keep your torso upright and core tight. These will work quads, glutes, and hamstrings, as well as improve balance. Go for 12 strides per leg (24 total steps per set). If 2 sets doesn’t feel enough, you can do 3 sets, but be mindful of total volume. Rest ~1 minute between sets (or just enough to turn around and catch your breath if doing it across a room).
• Superset (Hamstrings & Glutes): Leg Curl (seated or lying) – 3 sets × 12–15 reps. Technique: Use a leg curl machine of your choice. Adjust it properly (knees at pivot, pad on lower calf/Achilles area). Curl your legs by contracting your hamstrings, bringing your heels toward your butt. Squeeze the hamstrings at the fully contracted position, then lower slowly back to straight legs. Avoid lifting your hips off the bench; keep form strict. Superset with → Glute Ham Raise (or another hamstring variation) – 3 sets × 10 reps. Technique: If you have a Glute-Ham Developer (GHD) machine, use it to do glute ham raises – hook your ankles, start from the top, and lower your torso under control using your hamstrings, then curl back up. If no GHD, you can do good mornings (light barbell on back, hinge like an RDL) or dumbbell stiff-legged deadlifts as an alternative, or even hip thrusts to focus more on glutes. The goal is to give extra attention to hamstrings and glutes. For the glute-ham raise: keep your core tight and control the descent (it’s a tough bodyweight hamstring move). For good mornings: use light weight, maintain a flat back, and slightly bend your knees, similar to RDL form. Superset these immediately after leg curls to thoroughly fatigue the posterior chain. Rest ~60 sec after each superset.
• Superset (Calves): Standing Calf Raise – 4 sets × 10–12 reps. Technique: Use a standing calf raise machine or a barbell on your shoulders (or even dumbbells in hand and standing on a step). Start with heels hanging off a step/platform. Raise up onto your toes as high as possible, squeezing your calves (gastroc) at the top, then slowly lower your heels down to get a deep stretch at the bottom. Use a full range of motion – drop the heels below parallel for a stretch, and rise all the way up. Keep knees straight (but not locked). Superset with → Seated Calf Raise – 4 sets × 15 reps. Technique: Use the seated calf machine (which targets the soleus muscle). With the pad on your thighs, start with heels lowered, then press up onto toes, driving the weight up with your calves. Pause at the top, then lower fully. The higher reps here help fully fatigue the calves. Do the seated raises right after the standing, then rest ~60 sec. Your calves might burn intensely; fight through it to build those diamond calves.
• Abs
  • Ab Wheel Rollouts – 3 sets × 10–15 reps. Technique: Kneel on a mat holding an ab wheel (or a barbell with plates can work). Roll forward slowly, extending your arms and hips forward as far as you can control, keeping your core braced and back flat (avoid letting your lower back sag). Use your abs (and lats) to pull back to the start position. This exercise intensely works the entire core, especially the abs and deep stabilizers. If you cannot do full rollouts yet, go as far as you can without losing form, or do them from a plank position (stopping at a long-arm plank). Keep hips in line with shoulders – don’t stick your butt out or drop hips too low.
  • Plank – 3 sets, hold for 60 seconds each (or as long as possible). Technique: Get into an elbow plank position (forearms on the ground, elbows under shoulders, body straight like a board). Tighten your core, glutes, and legs. Don’t let hips sag or pike up. Hold this position, breathing steadily. Planks build isometric core strength and endurance. If 60s is easy, extend the time or try a harder variation (weighted plank, side planks for obliques, etc.).
• Post-Workout Cardio: 15–20 minutes of moderate cardio cooldown (e.g. stationary bike or brisk walk). This can help burn a few extra calories and cool down your muscles. Keep the intensity light-to-moderate since you already pushed hard in lifting.

Thursday – Chest & Back (Alternate Exercises) + Abs

Morning Cardio: 30–45 minutes of low-intensity cardio, fasted if it fits your schedule. You might use a different machine today for variety – for example, try the elliptical trainer or rower. The elliptical provides a full-body, low-impact workout (arms and legs), which can burn good calories without stressing your joints. The rowing machine also works the back and arms while giving you cardio, but keep it at a moderate pace (don’t turn it into HIIT sprints unless you’re feeling very energetic). Remember: performing cardio in the morning and another session later is a proven strategy for serious fat loss, so stick with it as long as recovery holds up. If needed, you can take some caffeine (if it’s part of your supplements) before morning cardio to boost energy on an empty stomach.

Weight Training (Chest & Back – Workout B): This is the second Chest/Back session of the week, with some variations to hit the muscles differently. The structure is similar – antagonistic supersets for chest and back – but we’ll include different exercises (e.g. incline barbell press instead of dumbbells, different rowing moves, etc.) and slightly higher rep ranges for a change of stimulus. By mixing heavy and moderate sessions, you encourage both strength and hypertrophy. As always, warm up well (5 min cardio + shoulder mobility, light warm-up sets especially for shoulders/chest). Your muscles might still have some fatigue from Monday’s session, so pay attention to how you feel and adjust weights accordingly. The goal is total muscle development with these two workouts hitting chest/back from all angles.

• Superset 1: Incline Barbell Bench Press – 4 sets × 8–10 reps. Technique: Set an incline bench (~30°) in a rack. Use a grip slightly wider than shoulder width. Unrack the bar and stabilize. Lower the bar to your upper chest/clavicle area, keeping elbows ~45-60° out from your sides (not flared too wide). Press the bar up to near lockout, focusing on driving through your chest (think about pushing yourself into the bench). This targets the upper chest strongly. Control each rep; avoid bouncing. Superset with → Bent-Over Dumbbell Rows – 4 sets × 10 reps per arm. Technique: Hold a dumbbell in one hand and place your opposite hand and knee on a flat bench (for support) so your back is roughly horizontal. Row the dumbbell up toward your hip/side, driving your elbow toward the ceiling. Squeeze your lat and mid-back at the top, then lower the dumbbell fully, feeling a stretch. Keep your core tight and back flat throughout. Do all reps on one side, then switch. (Alternatively, you can do both arms simultaneously with two dumbbells in a bent-over stance, but using one arm at a time allows you to focus on each side and usually lift heavier.) This one-arm row hits the lats and mid-back deeply. After one set of incline press and both sides of dumbbell rows, rest ~1-2 minutes.
• Superset 2: Weighted Dips – 3 sets × 8–10 reps. Technique: At a parallel bars dip station, support yourself with straight arms, torso leaning slightly forward. Bend your elbows to dip down until your upper arms are about parallel to the floor (or a bit deeper if shoulder flexibility and comfort allow). Push back up, squeezing your chest and triceps at the top. Leaning forward and flaring elbows slightly will emphasize the chest; remaining upright emphasizes triceps – here we want chest involvement, but still a great compound. If bodyweight is too easy for 10 reps, add weight via a dip belt or dumbbell between feet. If it’s too hard, use an assist machine or do decline push-ups as a substitute. Superset with → Cable Seated Row (close grip) – 3 sets × 10–12 reps. Technique: Sit at a cable row station with a neutral close-grip handle. Pull the handle to your abdomen, leading with your elbows and squeezing your back (especially mid-back/rhomboids) at the end of the movement. Keep your torso upright (no excessive leaning back). Control the weight back out until your arms are straight and your back is stretched. This exercise complements the vertical pulling from earlier in the week by targeting the mid-back thickness. Focus on pinching your shoulder blades together on each rep. Rest ~90 sec after each chest+row superset.
• Superset 3: Cable Crossovers – 3 sets × 12–15 reps. Technique: Stand between two high cable pulleys, with one handle in each hand. Start with arms outstretched to your sides (slight bend in elbows). Pull the handles downward and forward in a scooping motion, crossing one hand over the other in front of your waist or lower chest. Focus on squeezing the inner chest at the peak contraction. Let your arms go back up slowly until you feel a stretch in your chest. For variety, you can alternate which hand crosses over on each rep or set. This isolation move really carves out the chest definition. Superset with → Dumbbell Pullover – 3 sets × 12 reps. Technique: Lie across a bench (upper back on the bench, hips low) or along its length, holding one dumbbell with both hands under the inner plate. Start with the dumbbell above your chest, arms slightly bent. Lower the dumbbell back over your head in an arc, keeping hips up and core tight, until you feel a deep stretch in your chest and lats (upper arms may end up near your ears). Then pull the weight back up to above your chest using your chest and lat muscles. Breathe in as it lowers, and exhale as you lift. Pullovers are a unique exercise working the serratus, lats, and chest together – a great “bridge” move between chest and back. Keep the motion smooth and avoid bending the elbows too much (to keep focus away from triceps). Rest ~60 sec after each superset.
• (Optional additional Back exercise): Deadlifts – 3 sets × 5–6 reps (heavy). Technique: You can include conventional deadlifts on one of your back days if you want to focus on overall strength and posterior chain. Deadlifts primarily hit the back (spinal erectors, traps) and hamstrings/glutes. If you choose to do them, do them first in the session (before the other back exercises, as they are very taxing), or substitute them for RDLs on leg day. Since we did RDLs on Wednesday, you might skip deadlifts here to avoid over-taxing your lower back. But if “becoming a monster” for you includes pulling big weights off the floor, you can add deadlifts now or on the earlier back day. Technique: Stand with your feet under the bar (mid-foot), and grab the bar just outside your legs. Drop your hips, straight back, chest up, and drive through your heels to lift the bar, keeping it close to your body. Extend hips to stand tall, then lower under control. Keep core tight. Rest ~2-3 min between these heavy sets. Use straps if your grip is a limiting factor (since we’re aiming for muscle development over grip training here). If you did heavy deads, you might reduce volume on some other back moves to compensate.
• Abs
  • Hanging Knee Raises (Twist) – 3 sets × 15 reps (each side). Technique: Hang from a bar. Raise your knees toward your chest, but as you do, twist your hips so that your knees come up toward your right side on one rep, then left side on the next rep, alternating. This targets the obliques along with the lower abs. Control the movement; no swinging. If hanging is too hard, you can do this twisting motion while lying on a decline bench or on the floor (bicycle crunches are a similar alternative).
  • Weighted Crunches – 3 sets × 15–20 reps. Technique: Lie on your back (on a mat or bench). Hold a weight plate or dumbbell against your chest (or behind your head very carefully if you have experience). Crunch up by lifting your shoulder blades off the ground, contracting your abs. Because it’s weighted, the range of motion will be small – focus on the squeeze. Lower back down under control. Ensure your lower back stays on the floor. You can also do this on a cable machine (rope crunches from kneeling, similar to earlier in the week) if you want constant tension. Weighted crunches will add resistance to build the rectus abdominis muscle thickness.
• Post-Workout Cardio: 15–20 minutes of moderate cardio cooldown (e.g. stationary bike or brisk walk). This can help burn a few extra calories and cool down your muscles. Keep the intensity light-to-moderate since you already pushed hard in lifting.

Friday – Shoulders & Arms (Alternate Focus) + Abs

Morning Cardio: 30 minutes of low/moderate cardio. By now, you might be a bit tired, so feel free to choose a lighter option like a fasted brisk walk outside or a light stationary bike ride. The key is to keep the habit of morning movement to stoke your metabolism. If you’re feeling good, you could do a bit of interval cardio today for variety – for example, a 20-minute HIIT on a spin bike (like 10 rounds of 15s all-out sprint, 45s easy pedal). However, be cautious: HIIT can cause fatigue that might interfere with weight training performance, especially with a leg workout tomorrow. If you decide to do HIIT, do it only on an upper-body day like today and keep volume limited. Otherwise, sticking to steady-state is perfectly fine and safer for muscle retention. Many pros actually avoid too much HIIT when cutting not to risk leg recovery. A safe bet: do a brisk walk on an incline treadmill for 30-40 min, which will burn fat and prime you for the day.

Weight Training (Shoulders & Arms – Workout B): This is the second round for shoulders/arms, focusing on slightly different exercises or techniques to ensure complete development. We’ll incorporate Arnold Presses for shoulder variety and hit arms with different angles (e.g. hammer curls, cable extensions). We’ll still use supersets to maximize efficiency and pump. At this stage, your shoulders and arms might have some residual soreness, so ensure a good warm-up (particularly shoulder mobility). Use slightly higher reps on some moves today to complement Tuesday’s heavier work. By the end of this session, your boulder shoulders and sleeve-busting arms should be thoroughly trashed (in a good way!).

• Arnold Press – 4 sets × 8–10 reps. Technique: Sit on a bench with back support, holding dumbbells at shoulder level, palms facing you (as if the end of a biceps curl). As you press the dumbbells up, rotate your palms outward so that at the top of the press your palms face forward. Then lower the weights while rotating back to palms facing you at the bottom. This rotation works all heads of the shoulder and increases the range of motion. Keep the movement controlled and don’t arch your back. The Arnold Press, made famous by Schwarzenegger, is excellent for shoulder development – you’ll feel front and side delts especially. Use a weight that is challenging but allows smooth rotation. Rest ~90 sec between sets.
• Superset (Shoulders): Upright Rows (EZ-bar or barbell) – 3 sets × 10–12 reps. Technique: Hold a bar with a narrow-to-shoulder-width overhand grip. Pull the bar up along your body, leading with elbows, until it reaches upper chest level (elbows should be high, about shoulder height or slightly above). You should feel your shoulders (side delts) and traps doing the work. Lower it back down slowly. Keep the bar close to your torso and your core braced. Avoid using too heavy weight on this to prevent shoulder impingement; focus on form. Superset with → Bent-Over Reverse Fly (rear delts) – 3 sets × 12 reps. Technique: Similar to Wednesday’s rear delt fly, hinge at the hips, and with dumbbells or cable, raise arms out to sides to hit rear delts. (You can also do face-pulls on a cable as a substitute: set a rope at face height and pull towards your face, flaring elbows, to hit rear delts and traps). The goal is to further fatigue the rear shoulders and upper back for posture. Do upright rows, then immediately reverse fly, then rest ~60 sec. This superset polishes off your shoulders, especially targeting the side and rear heads after Arnold presses hit the front/side.
• Superset 1 (Biceps & Triceps): Dumbbell Hammer Curls – 3 sets × 10–12 reps. Technique: Hold a pair of dumbbells at your sides with palms facing your thighs (neutral grip). Curl the dumbbells up while keeping that neutral grip (so your thumbs point up). This works the brachialis and forearm in addition to the biceps, giving thickness to your arms. Keep elbows by your sides, and lift and lower in control. You can curl both at the same time or alternate arms. Superset with → Overhead Triceps Extension (dumbbell or EZ-bar) – 3 sets × 10–12 reps. Technique: Sit or stand holding one heavy dumbbell overhead with both hands (hold the top end of the dumbbell), or use an EZ-bar. Bend your elbows to lower the weight behind your head, keeping your upper arms near your ears. Feel the stretch in your triceps, then extend your arms to lift the weight back overhead, squeezing the triceps at the top. Keep elbows as narrow as comfortable (don’t let them flare far out). Overhead extensions hit the long head of the triceps for that big size. This superset hits the biceps brachialis and the long head of triceps – critical areas for arm mass. Rest ~60-90 sec after each superset.
• Superset 2 (Biceps & Triceps): Preacher Curl (EZ-bar or machine) – 4 sets × 8–10 reps. Technique: Use a preacher bench (angled pad). Grip an EZ-bar with palms up (shoulder-width grip). Curl the weight up from a fully extended arm position, keeping your upper arms on the pad. Squeeze the biceps at the top (don’t let the bar come all the way to vertical to maintain tension), then lower slowly until your arms are straight again (but don’t hyperextend). Preacher curls isolate the biceps and enforce strict form – great for peaking the biceps. Superset with → Cable Tricep Kickbacks – 4 sets × 12 reps (each arm). Technique: Set a cable at about waist height with a handle. Bend over holding the handle with your elbow up (upper arm parallel to torso). Kick back by extending your elbow, straightening your arm behind you, focusing on contracting the triceps. Return to start (forearm roughly 90° to upper arm). Do all reps on one arm, then switch (or use two cables simultaneously). Alternatively, you can do regular dumbbell kickbacks if no cable – but cable maintains tension. This finishes off the triceps with a focused contraction on the lateral head. After both biceps and triceps moves, rest ~1 min. On the last set, consider dropping the weight and doing a few extra reps on each for a final burnout.
• (Optional) Burnout Giant Set (Arms): If you have anything left in the tank and want to absolutely annihilate your arms, do one giant set of 20 reps of cable bicep curls → 20 reps of cable triceps pushdowns → 20 reps of dumbbell lateral raises, non-stop. This will flood your biceps, triceps, and even shoulders with blood one more time. It’s optional, but it’s the “whatever it takes” finisher if you’re going for that monstrous pump. Use light weights and focus on burning out the muscles. Only do this if you’re feeling up to it, as it’s not needed if you already hit muscle failure in earlier sets.
• Abs
  • Bicycle Crunches – 3 sets × 20 reps (counting each side as one rep). Technique: Lie on your back, hands behind your head lightly, knees bent. Bring your opposite elbow to your knee while extending the other leg, in a pedaling motion. Twist your torso to touch your right elbow to your left knee, then your left elbow to your right knee, alternating continuously. Keep the movement controlled and your lower back pressed into the floor. Bicycle crunches work the obliques and upper abs together. Aim for a brisk but controlled pace – no jerking on the neck.
  • Leg Raises (Bent Knee) – 3 sets × 15 reps. Technique: Lie on a bench or mat. Place your hands under your butt or hold a bench behind your head for support. Starting with knees slightly bent, lift your legs (keeping them together) up towards perpendicular with your torso. At the top, you can lift your hips slightly for an extra contraction (reverse crunch). Then lower your legs slowly until they’re just above the floor. This targets the lower abs. Keep the tension on the abs throughout – don’t let your lower back arch off the ground. If this is too easy, do them with straight legs (harder) or hold a light dumbbell between your feet. If too hard, increase bend in knees or limit range until stronger.
• Post-Workout Cardio: 15–20 minutes of moderate cardio cooldown (e.g. stationary bike or brisk walk). This can help burn a few extra calories and cool down your muscles. Keep the intensity light-to-moderate since you already pushed hard in lifting.

We also used supersets to keep intensity up – pairing exercises for efficiency and to keep that heart rate high. Superset training like this is something many bodybuilders use to boost intensity and even get a cardio effect while lifting. You likely notice that by minimizing rest, these sessions make you sweat and breathe hard – that’s great for conditioning and fat loss as well as muscle endurance. This style complements your cardio regimen by burning extra calories during lifting. Speaking of which, you’ve been crushing cardio daily; after tomorrow’s leg session, you’ll have a well-deserved rest on Sunday.

Saturday – Legs & Calves (Alternate Focus) + Abs

Morning Cardio: 30–40 minutes low-intensity cardio. It’s the last training day of the week, and another leg day, so approach cardio smartly. Something like a steady elliptical or bike ride is perfect to warm up the body without overworking the legs. If you prefer outdoors, a flat ground brisk walk (instead of hills) to keep it easy on the legs is fine. Since you likely have some muscle soreness from Wednesday, use this cardio to get blood flow into those muscles and loosen up. Keep it LISS – long slow distance – as usual, because this close to a heavy leg workout, you don’t want to pre-fatigue with sprints or intense intervals. Hydrate and maybe take some electrolytes before training since keto + heavy sweating can deplete those.

Weight Training (Legs & Calves – Workout B): Second leg day, with some tweaks. Today, if you did back squats on Wed, you might do front squats now to shift focus, and incorporate deadlifts (conventional) if you didn’t earlier, to hit the posterior chain differently. We’ll also adjust accessory moves (maybe hack squats or different lunges, etc.) to keep stimulus varied. The structure will still cover quads, hams, glutes, and calves thoroughly. Warm up extremely well again – especially if any soreness lingers. Light cardio, dynamic stretches (leg swings, hip circles), and a few light front squat or deadlift sets will prep you.

• Front Squat – 4 sets × 6–8 reps. Technique: Use a barbell resting on the front of your shoulders (front rack position with crossed arms or clean grip). Feet shoulder-width apart. Keep your torso upright (more than in a back squat) and your core tight. Squat down by sitting back and bending knees forward, keeping knees out. Go down until thighs are at least parallel. Because the weight is in front, you’ll feel more emphasis on quads and upper back. Drive through your heels to stand back up, keeping elbows high so the bar doesn’t drop. Exhale as you come up. Front squats demand a lot of core stability and hit the quads hard. Use a bit lighter weight than back squats typically. Rest ~2 min between sets. If front squats are very uncomfortable (wrist mobility issues, etc.), you could do hack squats on a machine or smith machine squats to similarly emphasize quads. The key is a heavy quad-dominant squat movement.
• Conventional Deadlift – 3 sets × 6 reps. Technique: (If you already did deadlifts on Thursday, you can skip or do a different posterior chain move like sumo deadlift or keep focusing on RDLs. Assuming you saved them for today:) Approach the barbell on the floor. Feet about hip-width under the bar. Bend down and grip the bar just outside your legs. Drop your hips so your back is flat (not rounded) and your shoulders are roughly in line with the bar. Drive through your legs and pull the bar up, keeping it close to your body. Extend your hips to stand tall at lockout (don’t hyperextend your back). Then push hips back and bend knees to lower the bar under control to the floor. Deadlifts work the entire posterior chain – glutes, hamstrings, back, traps. They are great for overall mass and strength. Given you did RDLs Wednesday, your hamstrings might still feel it, but conventional deads involve more quad and back too. Keep form strict; do not jerk the weight off floor – it should be a smooth pull with legs and back working together. Rest ~2-3 min between sets. (If you prefer, you can do sumo deadlifts instead, which hit inner thighs and glutes a bit more; form is different with a wide stance and hands inside legs.) If you choose not to deadlift today, you could do heavy hip thrusts or power cleans as an alternative for posterior chain power.
• Hack Squat (Machine) – 3 sets × 10–12 reps. Technique: Position yourself in the hack squat machine (back against pad, shoulders under pads, feet about shoulder width on platform). Lower down, bending knees deeply (keeping heels down) until thighs are parallel or below. Then push up through your heels to extend your legs. This machine isolates quads intensely (with some glute aid). Keep your back against the pad and don’t lock out knees forcefully at the top. If there is no hack squat machine, you could do leg press again (maybe with feet placed lower on the platform to emphasize quads) for similar reps. Superset with → Lying Leg Curl – 3 sets × 12 reps. Technique: Lie face-down on a leg curl machine. Curl your heels toward your butt, squeezing your hamstrings, then lower slowly. We did seated leg curl Wednesday, so lying leg curl now hits hammies slightly differently. Focus on not lifting your hips off the pad. Supersetting hack squats with leg curls alternates quads and hamstrings, giving one a brief rest while the other works. It’s brutal but effective. Rest ~1 min after each superset.
• Bulgarian Split Squat – 2 sets × 10 reps each leg. Technique: Stand lunge-distance in front of a bench. Place the top of one foot on the bench behind you. With dumbbells in hand (or a barbell on your back), lower your body by bending the front knee and hip, until your front thigh is near parallel to the floor (your back knee will drop down). Ensure your front knee doesn’t travel too far past your toes. Drive up through the front heel to standing. Do all reps on one leg, then switch. This exercise is a severe quad and glute burner and also challenges balance. Keep your torso upright and core tight. Use moderate weight (even bodyweight can be challenging at high reps if you’re fatigued). These will also stretch the hip flexors of the rear leg. Rest ~30 sec between sides and ~1 min between sets. This unilateral move will iron out any strength imbalances and fully exhaust the legs.
• Superset (Calves): Donkey Calf Raise (if available) – 3 sets × 12 reps superset with Tibialis Raise – 3 sets × 15 reps. Technique: For donkey calf raises, you use a machine where you bend at the waist ~90° and the pad is on your lower back, or you can improvise by leaning on a bench and having a partner sit on your lower back/hips (old-school style). Similar to the standing calf raise, but the bent-over position can hit the calf differently (with stretch). Execute like standing calf raise: full stretch down, explode up onto toes. If you don’t have a donkey calf machine, do Smith machine calf raises (bend over holding the bar on your back) or just do another 3 sets of standing calf raises heavy. Then immediately do tibialis anterior raises: stand against a wall or sit and put weight on your feet, then flex your feet upward (toes toward shins) for reps to work the muscle in front of the shin. This helps develop the lower leg and can improve ankle stability. Many neglect this, but you want an all-around monster development. It’s optional, but a nice finishing touch for lower legs. Rest ~60 sec and repeat. (If tibialis raises aren’t feasible, you can instead do another calf exercise like single-leg calf raises holding a dumbbell, 15 reps each leg, as the superset partner. But working the front shin muscle is good for completeness.)
• (Optional finisher): Bodyweight Squat Burnout – 1 set × 50 reps (as many as possible). Technique: Just your body weight, squat for high reps focusing on speed and pump (but still decent form). This is purely to flush the legs with blood one final time. Try to hit 50 continuous reps (or more if you can!). You might burn and burn – this tests your willpower. It’s an old-school finisher move. After this, you likely will wobble walking – that’s how you know you gave it your all.
• Abs
  • Toe-to-Bar Leg Raises – 3 sets × 10–15 reps. Technique: Similar to hanging leg raises, but aim to touch your toes to the pull-up bar. Hang from the bar, raise straight legs up as high as you can (ideally until toes hit the bar above you). This requires a strong core compression. If you can’t reach the bar, just raise as high as possible. Control the negative to prevent swinging. This move hits the lower abs and hip flexors intensely and even works the upper body stabilizers. It’s advanced, so if it’s too much, stick to hanging knee or leg raises as earlier in the week.
  • Side Plank – 2 sets × 30-45 seconds each side. Technique: Lie on your side, prop up on one forearm under your shoulder. Lift your hips off the ground so your body makes a straight line from head to feet. Hold this position, engaging the obliques (side of your abdomen) on the bottom side to keep hips up. Don’t let hips sag. If 30-45s is easy, hold longer or raise the top leg for more challenge. This is great for the obliques and core stability. Do one side, switch, then short rest and repeat.
  • (Optional) Twisting Cable Crunch – 2 sets × 15 reps each side. Technique: Kneel sideways to a cable stack with a rope high. Crunch diagonally, bringing the opposite-side ribcage toward the hip (e.g., kneel with the right side to the machine, crunch, bringing the left elbow toward the right knee). This adds an oblique emphasis to the cable crunch motion. After 15 on one side, switch. This one more oblique move will finish off the abs, ensuring you worked the entire core (rectus abdominis + obliques) thoroughly over the week.
• Post-Workout Cardio: 15–20 minutes of moderate cardio cooldown (e.g. stationary bike or brisk walk). This can help burn a few extra calories and cool down your muscles. Keep the intensity light-to-moderate since you already pushed hard in lifting.

You also polished off calves again, since calves often need frequent work (they recover fast and can be stubborn). By mixing heavy and higher reps, standing and seated (or donkey), you’ve targeted them well. Keep pushing the intensity on calves – many people slack on them, but not you. Use full range of motion and heavy weight as tolerated.

At this point, your weekly resistance training volume has been enormous. It takes an unyielding mindset to get through it. Make sure to eat enough protein and calories (from fats and the limited carbs you have) to recover and rebuild. The keto diet will help cut fat, especially with all this cardio, but ensure you’re getting those BCAAs/EAAs and maybe a refeed if needed to keep performance high (some cyclical keto dieters do a higher-carb day occasionally – something to consider if you ever feel overly depleted, though with supplements like creatine HCL and aminos, you might be fine).

Now, catch a good night’s sleep – you’ve earned it.

Sunday – Rest & Recovery

Sunday is your rest day – no intense weight training. This is crucial for muscle recovery and growth, as well as mental refreshment. You’ve hit every muscle hard twice in the past week, so today let your body heal and come back stronger.

Active Recovery: You can do some very light cardio or activities if you want – e.g. a gentle 20-30 minute walk, easy cycling, or swimming – but nothing that strains you. The goal is simply to promote blood flow to help muscle recovery (and you can burn a few extra calories without stress). If you’re feeling particularly sore, consider doing a light yoga or stretching session. Focus on stretching the muscle groups that feel tight: quads, hamstrings, chest, back, etc. Foam rolling or using a massage gun can also alleviate muscle knots and improve circulation.

Abs/Core: While you technically could train abs since you’ve been doing them daily, you can also give them a break today. Abs are involved in many exercises and likely got worked a lot throughout the week. It’s okay to let them rest too, especially if they feel sore. If you’re itching to do something, perhaps do a brief core stability session (planks, bird-dogs) or some vacuum exercises for the transverse abdominis. But again, rest is perfectly fine.

Recovery Techniques: Ensure you are rehydrating well – drink plenty of water, and consider electrolyte supplements (especially important on keto). Continue with your supplement stack (protein, BCAAs, creatine, glutamine, multivitamins, fish oil, etc. as you have from the Animal series) to support muscle repair. CBD and Animal PM to prioritize rest – definitely use them on the rest day to maximize quality sleep and relaxation. You might also try contrast showers or a sauna (if available) to soothe sore muscles.

Mentally review the past week – note any exercises where you might increase weight or adjust form next week. This plan can be followed for several weeks (e.g. 6-8 weeks), progressively increasing weights or tweaking exercises, before you might need a deload. If fat loss is a big goal, monitor your weight/conditioning each week. You have a professional-level cardio routine integrated (with up to two cardio sessions a day recommended on training days) – for example, the Muscle & Strength cutting plan suggests up to an hour in the morning and another in the evening. You’ve been doing roughly 30-45 min fasted and a post-workout cooldown; if fat loss plateaus and recovery is fine, you can gradually increase some sessions toward that 1-hour mark to accelerate fat burn. Pro bodybuilders like Dorian Yates have successfully done cardio twice daily, 6 days a week in contest prep, so you’re in good company. Just be sure to balance it with your energy levels – we want to cut fat but not at the expense of losing muscle or overtraining.

Finally, enjoy the day off. This is when muscles actually grow (during rest, not in the gym). Stick to your keto meal plan – perhaps slightly higher calories today if you need to refill energy. And gear up mentally for the next week, because you’ll do it all over again, hopefully a bit stronger and leaner each time!

Summary & Tips

This 6-day plan is extremely challenging and is intended for advanced trainees with full commitment. By training each muscle group twice weekly with high volume, you stimulate maximal growth while also elevating calorie burn. Supersetting and short rests keep intensity sky-high, giving you a conditioning edge as well. Combined with a proper keto diet and fasted cardio regimen, this will shed fat – remember, fat loss ultimately comes from a calorie deficit, and you’re creating that through diet and a ton of activity. As you continue, listen to your body: if you feel excessively fatigued or performance drops, consider a lighter day or extra rest (even the toughest bodybuilders schedule rest when needed). But if recovery is on point, keep pushing the limits. Track your workouts, progressively increase weights or reps, and maintain strict form. Over time, you’ll see strength and muscle gains even while dropping body fat – revealing a ripped, massive physique.

Stay consistent, stay intense, and feed your muscle appropriately (keto doesn’t mean low protein!). With this plan, you truly have “no limitations” – it’s up to your willpower and grit. Embrace the grind, and you will become the monster you set out to be. Now get after it – ANIMAL mode ON! 💪