strength program (6 week program with deload)

build powerlifts, five training days per week, 3 times per week bench, 2 times per week squat, and deadlifts. focuses on building big arms and back while rounding out the body to move heavier weights.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Bench Press (Barbell)

Deadlift (Barbell)

Tricep Pushdown (Cable)

Chest Fly (Dumbbell)

Monday

Squat (Low Bar)

Lat Pulldown

Preacher Curl (EZ Bar)

Horizontal Pull

Tuesday

Long Pause Bench Press

Lateral Raise (Dumbbell)

Tricep Extension (Dumbbell)

Wednesday

Bicep Curl (EZ Bar)

Friday

Squat (Paused)

Bicep Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Saturday

Rest

Bench Press Max

Squat Max

Deadlift Max

wednesday

Tricep Extension (Machine)

friday

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