Strong and Shredded

Build muscle while also gaining strength. Add a PR week at the end if you want.

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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

Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Leg Extension

Decline Sit Up (Bodyweight)

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Chest Fly (Machine)

Dip (Weighted)

Lateral Raise (Dumbbell)

Ab Wheel

Deadlift (Barbell)

Lat Pulldown

Seated Row (Cable)

Straight Bar Lat Extension

Face Pull

Leg Press

Hip Thrust (Barbell)

Bulgarian Split Squat (Dumbbell)

Seated Hamstring Curl

Plank

Bent Over Row (Barbell)

Bicep Curl (EZ Bar)

Skull Crusher (Barbell)

Spider Curl

Tricep Extension (Cable)

Romanian Deadlift (Dumbbell)

Single Leg Press

Hanging Leg Raise

Overhead Press (Barbell)

Push Up (Weighted)

Lateral Raise (Machine)

JM Press

Abs Crunch (Weighted)

Chest Supported Row (Dumbbell)

Single Arm Row (Dumbbell)

Rear Delt Fly (Machine)

Hack Squat

Reverse Lunge (Dumbbell)

Hamstring Curl

Pendlay Row

Preacher Curl (Barbell)

Hammer Curl (Dumbbell)

Single Arm Tricep Extension (Cable)

Belt Squat

Chest Fly (Cable)

Decline Crunch (Weighted)

T-Bar Row

Pendulum Squat

Sissy Squat

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

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