7 Day Strength & Size Movement Split

Shavin C.

Shanil N.

The primary aim of this program is to improve your strength in the following lifts; Weighted Dip, Back Squat, Strict OHP, Pendlay Barbell Row, Conventional Deadlift, Bench Press & Weighted Chinup. The secondary goal is to gain size using secondary lifts and variations. The best part is, the program is compatible for people with a home gym.

This program consists of 4x3 week waves. Each new wave you can add weight to each exercise. Use the same weight for each set within the workout unless the reps are not achieved in which case you should drop weight for the next set. The rest recommendations are as follows;
Exercise 1- 5 minutes
Exercise 2- 3 minutes
Exercise 3- 1 minutes

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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

Dip (Weighted)

Bench Press (Close Grip)

Lying Tricep Extension (Barbell)

Dip Day

Squat (Barbell)

Front Squat (Barbell)

Bulgarian Split Squat (Barbell)

Squat day

Overhead Press (Barbell)

Seated Overhead Press (Barbell)

Upright Row (Barbell)

Press day

Deadlift (Barbell)

Sumo Deadlift (Barbell)

Romanian Deadlift (Barbell)

Deadlift day

Dip day

Pendlay Row

Pull-Up (Weighted)

Bent Over Row (Barbell)

Row day

Bench Press (Barbell)

Incline Bench Press (Barbell)

Bench Press (Wide Grip)

Bench day

Chin-Up (Weighted)

Bicep Curl (Barbell)

Chin-up day

2 reviews for 7 Day Strength & Size Movement Split

Shavin C.

Shanil N.