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Welcome to the Buff Dudes' 9-Week Journey to the Goblet of Gains. For the next three weeks, you'll be training full-body three times a week, with 3-4 sessions of steady-state cardio to go along with your lifting. If that doesn't sound like a lot, then maybe you haven't been spending enough time with the almighty Golden Five.

"The Golden whaaa?" you ask? Take a moment to review this quintet of epic movementsóbench press, deadlift, pull-up, squat, and overhead pressóso you'll have the proper form you need to begin your quest.

Mastering the Golden Five Exercises (1-1)
Watch the video: 05:45


Day one begins with a 6-by-6 rep scheme for the squat, T-bar row, and bench press, plus 3 sets of weighted planks to build your core. This is a strength-building protocol with enough volume to really pack on the gains. In this first phase, you get a day of rest between each day of lifting, so don't hold backógrab heavy weight, then knock out your cardio immediately after your workout.


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https://www.bodybuilding.com/fun/buf...ney-day-1.html