# The Only Workout Plan Worth Planning

By [Defendefi](https://paragraph.com/@defendefi) · 2024-02-05

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Let’s drift away from security and drop some life alpha. You need to be steel maxing. Optimizing for physical health will inevitably improve cognitive ability. The plan is simple 👇

Day One

*   4 x Bench
    
*   4 x Incline Bench
    
*   4 x Cable Flys
    
*   4 x Tricep Dumbbell kickbacks
    
*   4 x Dips
    
*   4 x Skull crushers
    

Day Two

*   4 x Lat pulldown
    
*   4 x Rows
    
*   4 x Deadlifts
    
*   4 x Hammer curls
    
*   4 x Incline DB curls
    
*   4 x DB preacher curls (2 hammer 2 flat)
    

Day Three

*   4 x Overhead DB Press
    
*   4 x Front bar rows
    
*   4 x Lateral Raises
    
*   4 x Rear Delt Flys
    
*   10 x Hanging Leg Raises
    

Day Four

*   4 x Squat
    
*   4 x Leg press
    
*   4 x V Squats
    
*   4 x Glute Raises
    
*   8 x Calf raises
    

Day Five

*   4 x BB Curls Superset Cable pull downs
    
*   4 x DB Concentration Curls superset Dips
    
*   4 x  BB Hammers Superset Close grip bench
    
*   10 x Hanging leg raises
    

Every day we hitting 10 minutes HIIT on the bike, 30sec on 30 off.

### Supplements

Carnitine is the ONLY supplement you need my brothers. Don’t fall for the grift.

### Brosciense:

Suppversity blog is the ONLY resource you need.

See you on the other side.

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*Originally published on [Defendefi](https://paragraph.com/@defendefi/only-workout)*