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It’s a program.

@bst1216 Just look up what I said

@bst1216 Do candito 4 day strength and power

@confuzn Also do pull-ups

@confuzn Stretching is good but cardio can be done anytime and tbh I wouldn’t waste my time doing it if I only have 30mins in the gym

@confuzn Idk how many days you go. But I suggest doing compound lifts on the days you can go saving time workout whole body and most muscles. So Day 1 = bench, dips, squats. Day 2= Squat, deadlift, bench. And just repeat

@kellydest No leg press isn’t an alternative. There isn’t any alternative to squat, it’s the best exercise for the legs. Hack squat, pendelum squat and leg press all are accessories and shouldn’t be the main lift. Also if ur scared just do the squat with a barbell and slowly gain weight as u get...

@kellydest Literally just do PPL Rest PPL, instead of just doing a day of shoulders that’s just a wasted day you don’t need much for shoulders to grow anyways. Also where are the squats for leg day? Those should be the main excerise for quads and anything else that hits quads is a accessory...