Athlete (Power, Strength, and Muscle)

Unleash your inner athlete with this comprehensive 7-week program designed to build power, strength, and muscle. Committing to five days a week, you'll engage in a variety of compound and isolation exercises, including the Bench Press, Deadlift, and Weighted Pull-Ups, all tailored to maximize your gains. Each workout is structured to challenge your limits while ensuring proper recovery, making it perfect for lifters ready to elevate their performance. Prepare to transform your physique and strength as you push through this intense journey!

This program should help build strength and muscle

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Bench Press (Barbell)

Dip (Weighted)

Pull-Up (Weighted)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Tricep Pushdown (Cable)

Preacher Curl (EZ Bar)

Hammer Curl

Tuesday

Deadlift (Barbell)

Squat (Barbell)

Lateral Raise (Dumbbell)

Hanging Leg Raise

Friday

Snatch (Barbell)

Split Jerk

Thursday

Wednesday

Power Clean

Military Press (Barbell)

Monday

Front Squat (Barbell)

Lat Pulldown

Seated Row (Cable)

Rear Delt Fly (Machine)

Squat (Paused)

Box Jump

Pistol Squat

Leg Press

Leg Extension

Leg Curl

Hack Squat

Standing Calf Raise

Hip Adductor (Machine)

Hip Abductor (Machine)

Quarter Pin Squat

Front Squat (Paused)

Trap Bar Deadlift

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