Upper / Lower powerbuilding program focused on barbell and dumbell compound movements that will pack thick slabs of meat onto your frame

Progression:

Autoregulation - AMRAP your last set on the main lifts and use your # of reps to calculate your new 1RM 

Accessory progression - When you can do 3 sets of 15 reps add weight and work your way up again

Conditioning options on off days:

Hill sprints 30 meters for 5 to 10 rounds
Walk 30-60 mins
Ruck 30-60 mins with 10 to 50lbs
Light jogging 20-30 mins 

For hardgainers having trouble getting bigger eat more and keep conditioning to a minimum

THICK as FRICK

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Single Arm Shoulder Press

Incline Bench Press (Dumbbell)

Romanian Deadlift (Barbell)

Belt Squat

Bench Press (Barbell)

Standing Behind Neck Shoulder Press (Barbell)

Stiff Leg Deadlift

Front Squat (Barbell)

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