Get strong unless it hurts

**Get Strong Unless It Hurts** is a dynamic 3-week program designed to build strength and muscle through a blend of bodybuilding, powerlifting, and bodyweight exercises. Comprising 21 sessions, each lasting around 50 minutes, this intermediate-level plan challenges you with a variety of targeted workouts that incorporate machines, free weights, and bodyweight movements. Expect to push your limits while fostering proper recovery with strategic stretching sessions. Commit to this journey and unlock your true strength potential!

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Week 1

Week 2

Week 3

Preacher Curl (EZ Bar)

Bicep Curl (Cable)

Hammer Curl (Dumbbell)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Dip (Bodyweight)

Lateral Raise (Machine)

Arms

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Chest Fly (Machine)

Push Up

Chest

Abs Crunch (Machine)

Decline Sit Up (Bodyweight)

Landmine Oblique Twist

Side Bend (Dumbbell)

Shoulder Press (Machine)

Front Raise

Stretching

Core and Front Delt

Lat Pulldown

Chest Press (Machine)

Preacher Curl (Barbell)

Tricep Extension (Cable)

Lateral Raise (Cable)

Pullover (Machine)

Forearm Gripper

Full Body (LIGHT ISH)

Single Arm Kettlebell Swing

Sit Up

HITT (kinda) Day

Seal Row

Smith Machine Row

Rear Delt Fly (Cable)

Power Shrug

Single Arm Iso Row

Back

Leg Press

Leg Extension

Lying Leg Curl

Romanian Deadlift (Barbell)

Calf Raise (Machine)

Hip Abductor (Machine)

Hip Adductor (Machine)

Legs

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