5 Day Strength, Size, and Definition (SSD)

Unlock your potential with the 5 Day Strength, Size, and Definition (SSD) program, designed for those ready to transform their physique over 12 weeks. This comprehensive plan targets major muscle groups five days a week, utilizing a mix of barbell and dumbbell exercises to build strength and enhance muscle definition. Expect to engage in compound movements like the Bench Press and Pendlay Row, alongside targeted isolation work, all tailored to maximize your gains. Get ready to push your limits and achieve the results you've always wanted!

High volume bodybuilding plan focused on building strength and size.

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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

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Lying Tricep Extension (Barbell)

Tricep Extension (Cable)

Chest and Triceps 

Pendlay Row

Single Arm Row (Dumbbell)

Lat Pulldown

Bicep Curl (EZ Bar)

Hammer Curl

Back and Biceps 

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Barbell)

Quads and Calves 

Overhead Press (Barbell)

Seated Shoulder Press (Dumbbell)

Upright Row (Barbell)

Shoulders and Arms 

Deadlift (Barbell)

Walking Lunge (Dumbbell)

Hip Thrust (Barbell)

Hamstrings and Glutes 

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