Advanced Muscle Building
Pre-Exhaust Protocol
Isolation before compound for maximum muscle recruitment
Pre-exhaust your target muscles with isolation work before compound movements. This technique maximizes muscle fiber recruitment and creates incredible mind-muscle connection.
4
Days/Week
8
Weeks
55
Min/Session
20
Exercises
Weekly Schedule
Day 1: Chest Pre-Exhaust
Flyes Before Press
1 Cable Chest Fly
4 × 15 2 Barbell Bench Press (Flat)
4 × 8-10 3 Pec Deck Fly
3 × 12-15 4 Dumbbell Bench Press (Incline)
3 × 8-10 5 Push-ups
2 × To failure Day 2: Back Pre-Exhaust
Pulldowns Before Rows
1 Straight-Arm Pulldown
4 × 15 2 Barbell Bent-Over Row
4 × 8-10 3 Cable Lat Pulldown
3 × 10-12 4 T-Bar Row
3 × 8-10 5 Pull-ups (Wide Grip)
2 × To failure Day 3: Legs Pre-Exhaust
Extensions Before Squats
1 Leg Extension
4 × 15 2 Barbell Back Squat
4 × 8-10 3 Leg Curl (Seated)
3 × 12-15 4 Romanian Deadlift (RDL)
3 × 10-12 5 Leg Press
3 × 12-15 Day 4: Shoulders Pre-Exhaust
Laterals Before Press
1 Lateral Raises
4 × 15 2 Barbell Overhead Press
4 × 8-10 3 Rear Delt Cable Flyes
3 × 12-15 4 Arnold Press
3 × 10-12 5 Front Raises
2 × 12-15 Equipment Required
Barbell Dumbbell Cable Machine
Target Muscles
Chest Back Quads Shoulders
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