This is just a basic program to hopefully assist in building muscle and getting stronger. Go to absolute failure on the final set of each exercise. 15 rep minimum on strength lifts as you progress closer to your 1 RM. Make smart decisions when altering hypertrophy exercises. Add in calf/ab work wherever appropriate. I recommend cardio and yoga on off days. Re-test your max on the 14th week and start over if you want, or do something else, whatever. Nothing matters.

Me So Strong

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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

Squat (Barbell)

Chin-Up (Weighted)

Incline Bench Press (Dumbbell)

Romanian Deadlift (Barbell)

Overhead Press (Machine)

Leg Extension

Deadlift (Barbell)

Overhead Press (Barbell)

Dip (Weighted)

Front Squat (Barbell)

Kettlebell Gorilla Row

Snatch (Kettlebell)

Bench Press (Barbell)

Pendlay Row

Pec Deck (Machine)

Face Pull

Bulgarian Split Squat (Dumbbell)

Lateral Raise (Dumbbell)

Calf Raise (Leg Press)

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