Schmidt's Progressive Strength Building Workout

Transform your strength with Schmidt's Progressive Strength Building Workout, a comprehensive 12-week program designed for serious lifters. Train four days a week with a focus on compound movements like dumbbell front squats and Romanian deadlifts, ensuring balanced muscle development and increased power. Each session is crafted to challenge your limits while enhancing your technique and form. Get ready to build muscle, boost your performance, and achieve your fitness goals!

If you want to build a stronger body and have access to a variety of dumbbells then this program is for you. This program can be easily modified for beginners by reducing the number of sets and/or reps.
Focus is on gradually lifting heavier weights while maintaining correct form. Please watch different youtube videos to learn the correct 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

Front Squat (Dumbbell)

Sumo Squat

Split Squat (Dumbbell)

Reverse Lunge (Dumbbell)

Romanian Deadlift (Dumbbell)

Hip Thrust (Dumbbell)

Single Arm Row (Dumbbell)

Hammer Curl (Dumbbell)

Pinwheel Curl

Standing Shoulder Press (Dumbbell)

Tricep Kickback

Renegade Row

Bench Press (Dumbbell)

Goblet Squat

Lateral Lunge (Weighted)

Sumo Deadlift (Dumbbell)

Suitcase Carry

B-Stance Romanian Deadlift (Dumbbell)

Lateral Raise (Dumbbell)

Bent Over Row (Dumbbell)

Bicep Curl (Dumbbell)

Arnold Press

Overhead Press (Dumbbell)

Overhead Tricep Extension (Dumbbell)

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