Strength phase 101

**Ahmed's Strength 101** is a comprehensive 6-week program designed to elevate your strength and physique through a blend of powerlifting and bodybuilding techniques. With 24 training sessions, each lasting approximately 70 minutes, you'll engage in a variety of compound and isolation exercises tailored for intermediate lifters. This program requires access to a full gym and focuses on building muscle and strength across all major muscle groups, ensuring you achieve a balanced and powerful physique. Get ready to challenge yourself and see significant progress in your lifting journey!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Deadlift (Barbell)

Front Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge

Seated Hamstring Curl

Lower-body B

Overhead Press (Barbell)

Pull-Up (Bodyweight)

Bench Press (Wide Grip)

Behind-the-Neck Push Press

Overhead Tricep Extension (Cable)

Lateral Raise (Dumbbell)

Shrug (Barbell)

Upper-body B

Bench Press (Barbell)

Lat Pulldown (Close Grip)

Incline Bench Press (Dumbbell)

T-Bar Row

Dip (Weighted)

Bicep Curl (EZ Bar)

Upper-body A

Squat (Barbell)

Sumo Squat

Good Morning

Leg Extension

Hip Thrust (Machine)

Lower-body A

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