💪 OLD SCHOOL FITNESS | MUSCLE BUILDER—14 DAY PROGRAM

🔥 The No-Nonsense Mass & Strength Trial System

Built for busy men who want REAL muscle, REAL strength, and REAL results.

✅ 2 DAYS ON / 2 DAYS OFF

✅ Hypertrophy + Strength Focus

✅ Recovery Optimized

✅ Beginner to Intermediate Friendly

---

🏆 PROGRAM GOALS

✔️ Build Lean Muscle

✔️ Increase Strength

✔️ Improve Recovery

✔️ Boost Energy & Confidence

✔️ Create Consistency & Discipline

---

📅 DAY 1 — PUSH POWER

Chest • Shoulders • Triceps

• Barbell Bench Press — 4x6-8

• Incline Bench Press — 4x8-10

• Standing Shoulder Press — 4x8

• Dumbbell Lateral Raises — 4x12-15

• Cable Flyes — 3x12-15

• Tricep Pushdowns — 4x12

• Overhead Tricep Extensions — 3x12

🔥 Finisher:

• Push-Ups — 2 Sets to Failure

---

📅 DAY 2 — LOWER BODY MASS

Legs • Glutes • Core

• Back Squats — 4x6-8

• Romanian Deadlifts — 4x8-10

• Walking Lunges — 3x12 Each Leg

• Leg Press — 4x12

• Leg Curls — 4x12

• Standing Calf Raises — 5x15

🔥 Core:

• Hanging Leg Raises — 3x15

• Plank — 3x45 sec

---

😴 DAY 3 — RECOVERY

✔️ Mobility

✔️ Stretching

✔️ Hydration

✔️ Walking

✔️ Protein Intake

---

😴 DAY 4 — RECOVERY

Optional:

• Sauna

• Foam Rolling

• Light Cardio

• Full Body Stretch

---

📅 DAY 5 — PULL POWER

Back • Biceps • Traps

• Deadlifts — 4x5

• Bent Over Rows — 4x8

• Lat Pulldowns — 4x10

• Seated Cable Rows — 4x10

• Barbell Curls — 4x10

• Hammer Curls — 3x12

• Face Pulls — 4x15

🔥 Finisher:

• Shrugs — 3x20

---

📅 DAY 6 — UPPER HYPERTROPHY

Volume & Muscle Growth Day

• Incline Dumbbell Press — 4x12

• Chest Supported Rows — 4x12

• Arnold Press — 4x12

• Cable Crossovers — 3x15

• EZ Bar Curls — 3x15

• Skull Crushers — 3x15

• Rear Delt Flyes — 3x20

---

😴 DAY 7 — OFF

😴 DAY 8 — OFF

---

🔁 REPEAT DAYS 1–6

For Days 9–14

---

🍗 MUSCLE BUILDING RULES

✅ Protein

Eat 0.8–1g per pound of bodyweight daily

✅ Water

1 gallon daily

✅ Sleep

Minimum 7 hours

✅ Progressive Overload

Add weight when reps become easy

---

🚫 AVOID THESE MISTAKES

❌ Training every day

❌ Too much cardio

❌ Skipping recovery

❌ Random workouts

❌ Not eating enough protein

---

🔥 EXPECTED RESULTS

In just 14 days you can expect:

✅ Better pumps

✅ Increased strength

✅ Fuller muscles

✅ More energy

✅ Improved recovery

✅ Better workout performance

---

⚡ READY FOR THE FULL PROGRAM?

This is just the TRIAL PHASE.

If you want:

✔️ Customized nutrition

✔️ Full transformation coaching

✔️ Accountability

✔️ Fat loss + muscle gain

✔️ Hormone & recovery optimization

✔️ Weekly check-ins

📩 DM “MASS” TO GET STARTED

OLD SCHOOL FITNESS

BUILT DIFFERENT. TRAIN WITH PURPOSE. 💪