Unlock your strength potential with Golds Anabolic, a comprehensive 9-week program designed for serious lifters. Committing just two days a week, you'll focus on heavy compound movements like squats, deadlifts, and bench presses, ensuring maximum muscle engagement and growth. Each session is strategically crafted to push your limits while allowing for recovery, making it ideal for those looking to build muscle and strength efficiently. Get ready to transform your physique and elevate your performance!

Intermediate - equipment needed - squat rack, barbells, dumbbells, adjustable bench, resistance bands

Golds Anabolic

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Box Squat (Barbell)

Squat (Barbell)

Incline Bench Press (Barbell)

Pull-Up (Weighted)

Shrug (Barbell)

Bicep Curl (Barbell)

Skull Crusher (Barbell)

Decline Crunch

Standing Calf Raise

Good Morning

Deadlift (Barbell)

Overhead Press (Barbell)

Rear Delt Fly (Machine)

Shrug (Dumbbell)

Hammer Curl

Tricep Extension (Dumbbell)

Hanging Leg Raise

Seated Calf Raise

Bent Over Row (Barbell)

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

Dip (Weighted)

Leg Curl

Bench Press (Dumbbell)

Pullover (Dumbbell)

Chin-Up (Bodyweight)

Seated Shoulder Press (Dumbbell)

Tricep Pushdown (Cable)

Sissy Squat

Cable Crossover

Dumbbell Row

Rear Delt Fly (Cable)

Upright Row (Barbell)

Incline Chest Fly (Dumbbell)

Arnold Press

Seated Row (Cable)

Lat Pulldown

Incline Cable Chest Press

Standing Behind Neck Shoulder Press (Barbell)

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