S,B,D + accessory hypertrophy

**S,B,D + Accessory Hypertrophy** is a comprehensive 5-week program designed to build strength and muscle through a structured approach to compound lifts and accessory work. With a commitment of 30 training days, you'll focus on essential movements like squats, deadlifts, and bench presses, complemented by targeted accessory exercises to enhance hypertrophy. Each session is crafted to progressively challenge your limits, ensuring steady gains in strength and size. Get ready to transform your physique and elevate your lifting game!

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Week 1

Week 2

Week 3

Week 4

Week 5

Deadlift (Barbell)

Rack Pull (Barbell)

Lat Pulldown

Chest Supported Row (Machine)

Preacher Curl (Dumbbell)

Reverse Bicep Curl (Dumbbell)

Back Extension (Weighted)

Squat (Barbell)

Bench Press (Paused)

Standing Calf Raise

Leg Extension

Hip Adductor (Machine)

Hip Abductor (Machine)

Cable Crunch

Incline Bench Press (Smith Machine)

Single Arm Pushdown

Tricep Kickback

Overhead Press (Machine)

Lateral Raise (Cable)

Lateral Raise (Machine)

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