225 strict press

Elevate your overhead strength with the 225 Strict Press program, a focused 12-week journey designed for serious lifters. Committing just three days a week, you'll tackle a blend of heavy and light days, emphasizing the military press and complementary lifts like bench presses and rows. Each session is crafted to push your limits and enhance muscle engagement, ensuring you build both power and stability. Get ready to unlock your potential and press toward your goals!

Strict press 225 while mildly improving overall strength. Add 5 lbs a week to each lift eventually lowering added weight to continue progress.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Military Press (Barbell)

Barbell Row

Leg Curl

Incline Bench Press (Barbell)

Lat Pulldown

Heavy day 

Bench Press (Barbell)

Kroc Row

Single Leg Press

Chest Supported Row (Machine)

Preacher Curl (Dumbbell)

Bench day 

Leg Extension

Bench Press (Dumbbell)

Light day 

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