5.0
(1 rating)
Program Description
Minimum time, maximum gains bro split -increase weight each week (and isolation exercises) -compound movements (Squat, Bench, Press and Deadlift) increase at 2.5kg per week. (Start conservatively) -don’t skip a day -week 6 de-load and run again. That’s it
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout40 minutes
- CreatedJul 03, 2024 12:42
- Last EditedJun 18, 2025 12:20
Summary
Unlock your potential with the Size and Strength program, a comprehensive 5-week journey designed for serious lifters. Committing to 5 days a week, you'll tackle targeted workouts focusing on major muscle groups, starting with a dedicated chest and triceps day. Each session combines a mix of barbell, dumbbell, and cable exercises to maximize hypertrophy and strength gains. Equip yourself with a full gym and prepare to elevate your performance, build muscle, and boost your confidence with every rep!
Muscle Engagement
Front
Back
MuscleSet
Triceps
16%
Biceps
14.1%
Upper Back
11.5%
Chest
8.3%
Front Delts
8.2%
Middle Delts
6.7%
Quadriceps
6.5%
Lats
6.5%
Abs
5.8%
Rear Delts
5%
Hamstrings
4.8%
Glutes
3.2%
Forearms
2.8%
Lower Back
0.3%
Adductors
0.3%
