DirectedbyD lll - Big and strong

A strength training program that focuses on building strength and muscle mass by gradually increasing the weight lifted over time.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Wide Grip Pull-Up

Deadlift (Barbell)

Pendlay Row

Lat Pulldown

Seated Row (Cable)

High Row

Single Arm Iso Row

Face Pull

Squat (Barbell)

Belt Squat

Leg Press (45 Degrees)

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Leg Curl

Leg Extension

Hip Adductor (Machine)

Hip Abductor (Machine)

Lateral Raise (Machine)

Arnold Press

Shoulder Press (Machine)

Upright Row (Barbell)

Front Raise

Lateral Raise (Cable)

Shrug (Trap Bar)

Bicep Curl (EZ Bar)

Hammer Curl

Reverse Bicep Curl (EZ Bar)

Incline Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Tricep Pushdown (Cable)

Tricep Rope Push Down (Cable)

Tricep Extension (Cable)

Bicep Curl (Cable)

Knee Raise (Captain's Chair)

Russian Twist (Dumbbell)

Bench Press (Barbell)

Chest Press (Machine)

Incline Bench Press (Barbell)

Incline Chest Press (Machine)

Decline Bench Press (Barbell)

Dumbbell Bench Pullover

Chest Fly (Dumbbell)

Dip (Bodyweight)

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