Dylan McKenna's Intermediate Program, PDF, Weight Training
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The document outlines a 5-week training program that focuses on legs, chest/shoulders/triceps (push), and back/biceps (pull). Each week varies the sets and reps for exercises like squats, deadlifts, bench press, rows, and curls. The program alternates between two push and two pull days per week to progressively overload the major muscle groups.
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Dylan McKenna's Intermediate Program, PDF, Weight Training