Busyman Strength

Basic progression with a view to adding size and strength. Week 1 is an effective deload so when restarting the plan just start back there.

Designed for beginners, those coming back to the gym after some time off and intermediate lifters who can progress pretty quickly.

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Week 1

Week 2

Week 3

Week 4

Week 5

Squat (Barbell)

Romanian Deadlift (Barbell)

Bench Press (Barbell)

Seated Wide-Grip Row (Cable)

Bicep Curl (Cable)

Tricep Rope Push Down (Cable)

Deadlift (Barbell)

Incline Bench Press (Dumbbell)

Split Squat (Barbell)

Seated Shoulder Press (Dumbbell)

Pull-Up (Weighted)

Lateral Raise (Dumbbell)

Good Morning

Seated Row (Cable)

Skull Crusher (Barbell)

Cable Crunch

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