Amir’s progressive overload program

Long-Lever Advantage: Utilize the increased "Time Under Tension"  Control every eccentric (lowering) phase.

Unilateral Focus: Use single-leg work (Lower B) to bulletproof the knees and hips, protecting the spine from the "heavy" days.

V-Taper Hypertrophy: Prioritize upper chest and lateral delts to broaden the silhouette and "fill out" the long torso.

Double Progression: Only increase weight once the top end of the rep range is reached with perfect form.

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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)

Sumo Deadlift (Barbell)

Leg Curl

Goblet Squat

Seated Calf Raise

Hanging Leg Raise

Bench Press (Barbell)

Dip (Bodyweight)

Pull-Up (Bodyweight)

Lat Pulldown

Bent Over Row (Barbell)

Overhead Press (Barbell)

Bicep Curl (Barbell)

Skull Crusher (Barbell)

Bulgarian Split Squat (Dumbbell)

Single Leg Romanian Deadlift

Cossack Squat

Standing Calf Raise

Step-Up (Weighted)

Walking Lunge (Dumbbell)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Seated Row (Cable)

Single Arm Landmine Row

Lateral Raise (Dumbbell)

Incline Curl (Dumbbell)

Tricep Extension (Cable)

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