Muscle Hustle 7 Day Workout

Become Unbreakable

Welcome to Muscle Hustle, the newsletter and workout program designed to forge not just muscle, but an unbreakable foundation of strength and resilience. We're here to guide both beginning bodybuilders and seasoned professionals on a journey of intelligent training, cutting-edge techniques, and a commitment to long-term progress. This program incorporates INTP principles by emphasizing understanding the ""why"" behind each exercise, encouraging adaptation to individual needs, and promoting a flexible approach to training that evolves with your knowledge and experience. Prepare to challenge your limits, redefine your potential, and build a body that's truly unbreakable.

Workout Philosophy (INTP Inspired):

This program is structured to optimize muscle growth while allowing for the analytical and adaptable nature often found in those with an INTP personality. You'll find a blend of proven bodybuilding principles and room for individualization, encouraging you to:

Understand the ""Why"": Each workout includes explanations of the targeted muscle groups and the purpose of each exercise.

Prioritize Compound Movements: Focus on exercises that work multiple muscle groups for maximum efficiency and overall strength.

Incorporate Variation: The program provides a framework, but encourages you to experiment with exercise variations and rep ranges to find what works best for your body.

Embrace Progressive Overload: Continuously challenge your muscles by increasing weight, reps, or sets over time.

Value Recovery: Recognize the importance of rest and nutrition for muscle growth and overall well-being.

WEEK 1 Muscle Hustle Become Unbreakable…

7-Day Workout Plan:

This workout plan is designed with a split that allows for optimal muscle recovery and growth. Each day focuses on specific muscle groups, incorporating supersets and varying rep ranges to target different muscle fibers.

Day 1: Chest & Triceps

Superset 1:

Incline Barbell Press: 4 sets of 8-10 reps (Focus: Upper chest, strength)

Close Grip Bench Press: 4 sets of 8-10 reps (Focus: Triceps, compound movement)

Flat Dumbbell Press: 4 sets of 8-10 reps (Focus: Mid-chest, hypertrophy)

Triceps Extensions: 4 sets of 10-12 reps (Focus: Triceps isolation, muscle definition)

Machine Fly: 4 sets of 10-12 reps (Focus: Chest isolation, shaping)

Dumbbell Overhead Triceps Extension: 4 sets of 10-12 reps

Machine Fly High: 4 sets of 6-8 reps

Cardio: 10 minutes of biking (Focus: general fitness, active recovery)

Day 2: Back & Biceps

Superset 1:

Barbell Row: 4 sets of 8-10 reps (Focus: Overall back thickness, compound movement)

Straight Bar Curl: 4 sets of 10-12 reps (Focus: Biceps, mass building)

T Bar Row: 4 sets of 8-10 reps (Focus: Lower lats, back density)

Dumbbell Curl: 4 sets of 8-10 reps (Focus: Biceps, balanced development)

Behind The Neck Pulldown: 4 sets of 10-12 reps (Focus: Upper lats, width)

Hammer Curl: 4 sets of 10-12 reps (Focus: Brachialis, forearm involvement)

Single Arm Dumbbell Row: 4 sets of 10-12 reps

Cardio: 10 minutes of biking

Day 3: Shoulders

Superset 1:

Dumbbell Shoulder Press: 4 sets of 10-12 reps (Focus: Overall shoulder development, strength)

Seated Lateral Raise: 4 sets of 10-12 reps (Focus: Medial deltoids, width)

Seated Barbell Shoulder Press: 4 sets of 10-12 reps

Seated Rear Delt Fly: 4 sets of 12-15 reps (Focus: Posterior deltoids, rear shoulder development)

Standing Rope Rear Delt: 4 sets of 12-15 reps

Overhand Front Raise: 4 sets of 10-12 reps (Focus: Anterior deltoids, front shoulder development)

Narrow Grip Upright Row: 4 sets of 10-12 reps

Cardio: 10 minutes of biking

Day 4: Legs & Core

Superset 1:

Hack Squat: 4 sets of 10-12 reps (Focus: Quad development, VMO)

Hanging Leg Raise: 4 sets of 20-30 reps (Focus: Lower abs, core strength)

Full Depth Leg Press: 4 sets of 10-12 reps (Focus: Overall leg mass, compound movement)

Cable Crunch: 4 sets of 20-30 reps (Focus: Upper abs, core definition)

Lying Hamstring Curl: 4 sets of 8-10 reps (Focus: Hamstrings, isolation)

Decline Plank: 4 sets of 30-45 seconds (Focus: Core stability, isometric strength)

Leg Extension: 4 sets of 15-20 reps

Walking Lunge: 4 sets of 10-12 reps per leg

Cardio: 10 minutes of biking

Day 5: Arms (Biceps & Triceps)

Superset 1:

Incline Dumbbell Curl: 4 sets of 10-12 reps (Focus: Biceps, long head)

Tricep Pushdowns: 4 sets of 10-12 reps (Focus: Triceps, isolation)

Dumbbell Spider Curl: 4 sets of 10-12 reps (Focus: Biceps, short head)

Close Grip Bench: 4 sets of 8-10 reps (Focus: Triceps, compound movement)

Concentration Curl: 4 sets of 12-15 reps (Focus: Biceps peak, isolation)

Tricep Extensions: 4 sets of 10-12 reps

Dumbbell Overhead Triceps Extension: 4 sets of 10-12 reps

Preacher Curl: 4 sets of 8-10 reps

Cardio: 10 minutes of biking

Day 6: Back & Shoulders

Superset 1:

Barbell Row: 4 sets of 8-10 reps (Focus: Overall back thickness, compound movement)

Dumbbell Shoulder Press: 4 sets of 10-12 reps (Focus: Overall shoulder development, strength)

T Bar Row: 4 sets of 8-10 reps (Focus: Lower lats, back density)

Seated Lateral Raise: 4 sets of 10-12 reps (Focus: Medial deltoids, width)

Behind The Neck Pulldown: 4 sets of 10-12 reps (Focus: Upper lats, width)

Seated Rear Delt Fly: 4 sets of 12-15 reps (Focus: Posterior deltoids, rear shoulder development)

Single Arm Dumbbell Row: 4 sets of 10-12 reps

Standing Rope Rear Delt: 4 sets of 12-15 reps

Cardio: 10 minutes of biking

Day 7: Core & Calves

Superset 1:

Hanging Leg Raise: 4 sets of 20-30 reps (Focus: Lower abs, core strength)

Seated Calf Raise Neutral: 4 sets of 15-20 reps (Focus: Gastrocnemius)

Leg Raises: 4 sets of 20-30 reps (Focus: Lower abs)

Machine Calf Raise Middle: 4 sets of 15-20 reps (Focus: Soleus)

Hands To Knee Crunch: 4 sets of 20-30 reps (Focus: Upper abs)

Single Leg Db Calf Raise: 4 sets of 15-20 reps

Decline Plank: 4 sets of 30-45 seconds (Focus: Core stability, isometric strength)

Russian Twist: 4 sets of 20-30 reps per side (Focus: Obliques, core rotation)

Plank Knee Lift: 4 sets of 20-30 reps per side

Reverse Crunch: 4 sets of 20-30 reps

Shifting Plank: 4 sets of 30-45 seconds

Cardio: 10 minutes of biking