Bench and Deadlift power building routine

To build muscle and familiarity on the 3 big lifts improving their numbers, focusing on bench and deadlift. { i run squats as their own program due to them being the hardest for me to develop, so i prefer giving them a dedicated run where squat work trumps any other type.} 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Squat (Barbell)

Bench Press (Barbell)

Bench Press (Wide Grip)

Seated Military Press (Barbell)

Dip (Weighted)

Wrist Curls

Chin-Up (Weighted)

T-Bar Row

Hammer Curl

Deadlift (Barbell)

Standing Calf Raise

Bench Press (Paused)

Skull Crusher (Barbell)

Incline Chest Fly (Dumbbell)

Lateral Raise (Dumbbell)

Shrug (Barbell)

Neck Curl

Split Squat (Barbell)

Pull-Up (Weighted)

Underhand Row

Incline Curl (Dumbbell)

Russian Twist (Dumbbell)

increase deficit each set on deadlifts and use light weight

Deadlift (Deficit)

Reverse Wrist Curl (Dumbbell)

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