Unlock your potential with the MJ Strength and Muscle Building Program, a comprehensive 12-week journey designed for serious lifters. Committing to six days a week, you'll engage in targeted hypertrophy workouts, focusing on both push and pull movements to maximize muscle growth and strength. Each session is meticulously crafted to challenge your limits, featuring essential lifts like barbell rows and deadlifts, ensuring a balanced development across all major muscle groups. Get ready to elevate your training and achieve the physique you’ve always wanted!

This is push pull leg strategy based strength and Hypertrophy program which targets to strength your muscles and build them

MJ Strength and Muscle building program

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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

Barbell Row

Pull-Up (Weighted)

Seated Row (Cable)

Upright Row (Barbell)

Face Pull

Incline Curl (Dumbbell)

Preacher Curl (Dumbbell)

Pull Day - Hypertropy 

Do not increase weight untill you perform same reps for all sets

Deadlift (Barbell)

Front Squat (Barbell)

Split Squat (Dumbbell)

Seated Hamstring Curl

Standing Calf Raise

Leg Day - Hypertropy 

Bench Press (Barbell)

Overhead Press (Dumbbell)

Incline Bench Press (Barbell)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Overhead Extension (EZ Bar)

Push Day - Hypertropy

Squat (Barbell)

Leg Press

Romanian Deadlift (Dumbbell)

Seated Calf Raise

Leg Day - Strength 

Chin-Up (Weighted)

Dumbbell Row

Bicep Curl (Barbell)

Push Day - Strength 

Please perform heavy sets to increase strength 

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Skull Crusher (Barbell)

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