Strength and Size No Deadlift

**Strength and Size No Deadlift** is a focused 4-week program designed for those looking to build muscle and strength without the deadlift. With 24 training days packed into a month, this program emphasizes compound movements like the bench press and squat, alongside targeted isolation exercises to sculpt your upper and lower body. Each session is crafted to challenge your limits, ensuring you progress in both strength and size while minimizing injury risk. Get ready to transform your physique and elevate your lifting game!

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Overhead Press (Barbell)

One Arm Lateral Raise (Cable)

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Squat (Barbell)

Leg Extension

Calf Raise (Leg Press)

Seated Hamstring Curl

Hip Abductor (Machine)

Spoto Press

Seated Dip (Machine)

Tricep Rope Push Down (Cable)

Close Grip Larson Press

Rear Delt Fly (Dumbbell)

Pull-Up (Bodyweight)

Lat Pulldown (Close Grip)

Standing Pullover (Cable)

Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

Romanian Deadlift (Barbell)

Leg Press

Hip Adductor (Machine)

Bent Over Row (Barbell)

Chest Supported Row (Machine)

Single Arm Row (Dumbbell)

Face Pull

Preacher Curl Machine

Reverse Bicep Curl (EZ Bar)

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