MJ Strength and Muscle building program

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

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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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