Muscle Definition 2 (Alex Steele)

Science Behind the Plan:

"Muscle definition requires the right balance of volume and intensity," explains Alex. This hypertrophy-focused plan employs moderate rep ranges and shorter rest periods to create metabolic stress—a key factor in muscle growth. The program implements strategic exercise sequencing to maximize blood flow to working muscles.

6-Week Program:

Week 1-2: Definition Foundation

Day 1: ~w~wd (legs, chest, legs, chest, core)
12 reps × 3 sets per exercise
Day 2: @^@^d (back, arms, back, arms, core)
12 reps × 3 sets per exercise
Day 3: ~_w~_d (legs, shoulders, chest, legs, shoulders, core)
12 reps × 3 sets per exercise
Rest day
Repeat sequence
Total volume per week: =648 reps

Week 3-4: Definition Development

Day 1: ~w~wd (legs, chest, legs, chest, core)
15 reps × 3 sets per exercise
Day 2: @^@^d (back, arms, back, arms, core)
15 reps × 3 sets per exercise
Day 3: ~_w~_d (legs, shoulders, chest, legs, shoulders, core)
15 reps × 3 sets per exercise
Rest day
Repeat sequence
Total volume per week: =675 reps

Week 5-6: Definition Refinement

Day 1: ~w~wdd (legs, chest, legs, chest, core, core)
10 reps × 4 sets per exercise
Day 2: @^@^dd (back, arms, back, arms, core, core)
10 reps × 4 sets per exercise
Day 3: ~_w~_dd (legs, shoulders, chest, legs, shoulders, core, core)
10 reps × 4 sets per exercise
Rest day
Repeat sequence
Total volume per week: =680 reps

: Hits: 248