This program is designed to get you strong and increase work capacity well working towards setting new three rep maxes

Demigod strength (Cetewayo)

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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

Week 13

Week 14

Week 15

Week 16

Squat (Barbell)

Decline Sit Up (Weighted)

Bench Press (Close Grip)

Tricep Rope Push Down (Cable)

Deadlift (Barbell)

Single Leg Press

Back Extension (Weighted)

Bench Press (Paused)

Shrug (Trap Bar)

Bench Press (Wide Grip)

T-Bar Row

Romanian Deadlift (Barbell)

Leg Extension

Deadlift (Deficit)

Front Squat (Barbell)

Back Extension

Pin Press Bench (Barbell)

Bulgarian Split Squat (Dumbbell)

Hammer Curl (Dumbbell)

Squat (Paused)

Single Arm Row (Cable)

Wide Grip Lat Pulldown

Spoto Press

Larsen Press (Barbell)

Leg Press

Seated Hamstring Curl

Single Arm Row (Dumbbell)

Seated Shoulder Press (Dumbbell)

Face Pull

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Lying Pullover (Cable)

Lat Pulldown

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