BeanBuilding

This program leads up to a strength peak in week 10. Before this, you progress each week with weight or reps. It is a sort of “Bro-Split” for hypotrophy, but also prepares you for a 1RM on each of the Big 3: Squat, Bench, Deadlift. Ultimately, the goal of this program is to grow and develop superior strength for a 1RM.

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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

Tricep Extension (Cable)

Bayesian Curl

Tricep Pushdown (Cable)

Preacher Curl (EZ Bar)

Seated Dip (Machine)

Hammer Curl

Arms

Squat (Barbell)

Leg Press

Leg Extension

Seated Hamstring Curl

Lying Leg Curl

Leg Raise (Captain's Chair)

Legs

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Chest Fly (Cable)

Chest

Deadlift (Barbell)

Lat Pulldown

Lat Pulldown (Single Arm)

Seated Row (Cable)

Lateral Raise (Dumbbell)

Rear Delt Fly (Machine)

Back and Shoulders

PEAK DAY

Chest-Intensify

Legs-Intensify

Back and Shoulders-Intensify

Chest-Deload

Legs-Deload

Back and Shoulders-Deload

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