6 Day 2x muscle groups per week + Powerlifting SBD

Elevate your strength game with this comprehensive 3-week program designed to target two muscle groups per day, six days a week. Combining powerlifting fundamentals with hypertrophy training, you'll master key lifts like the squat, deadlift, and overhead press while sculpting your arms and legs. Each session is strategically crafted to enhance your performance and build muscle, ensuring you maximize your gains in a full gym setting. Get ready to push your limits and achieve your fitness goals!

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Week 1

Week 2

Week 3

Squat (Low Bar)

Hack Squat

Seated Hamstring Curl

Leg Extension

Hip Thrust (Machine)

Hip Abductor (Machine)

Standing Calf Raise

Legs

Deadlift (Barbell)

Bicep Curl (Barbell)

Overhead Press (Barbell)

Rear Delt Fly (Machine)

Single Arm Pushdown

Single Arm Cable Curl

Overhead Tricep Extension (Cable)

Lateral Raise (Cable)

Arms + Shoulders

Incline Bench Press (Barbell)

Pec Deck (Machine)

Chest + Triceps + Shoulders

Pull-Up (Weighted)

Chest Supported Row (Machine)

Abs Crunch (Machine)

Back + Biceps + Core

Bench Press (Barbell)

Lat Pulldown

Seated Row (Cable)

Chest + Back + Shoulders +Core

Hip Adductor (Machine)

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