DirectedbyD lll - Big and strong

Transform your physique with the DirectedbyD lll - Big and Strong program, an 8-week journey designed to build muscle and strength. Committing to five days a week, you'll engage in a variety of compound and isolation exercises, including barbell squats and deadlifts, to maximize your gains. This program is tailored for those ready to push their limits in a full gym environment, ensuring you develop a powerful, well-rounded physique. Get ready to lift heavy, feel strong, and see impressive results!

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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