smh826

**smh826** is a comprehensive 13-week bodybuilding program designed for intermediate to advanced lifters looking to build strength and muscle mass. With a structured schedule of 6 days per week, each session lasts approximately 60 minutes and incorporates essential compound movements like the bench press and overhead press, ensuring a balanced approach to upper body development. This program emphasizes progressive overload, with intensity levels tailored to challenge your limits and foster growth. Equip yourself with a full gym and prepare to elevate your training to new heights!

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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

Overhead Press (Barbell)

Bench Press (Barbell)

Cardio

3min break

2min rest

speed day

5min break

90s break

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