Classic Muscle and Strength

This program is designed to increase strength in the main 3 powerlifts and focus on hypertrophy primarily in your chest, back and thighs to help increase your powerlifting strength and to look monstrous. There is also some secondary work for your arms and shoulders to complete that freaky bulbous physique.

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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

Week 13

Squat (Barbell)

Romanian Deadlift (Barbell)

Hack Squat

Hip Abductor (Machine)

Calf Raise (Machine)

Monday: Legs

Bench Press (Barbell)

Pendlay Row

Chest Fly (Dumbbell)

Lat Pulldown (Neutral Grip)

Tuesday: Chest+Back

Overhead Press (Barbell)

Wednesday: Shoulders+Arms

Deadlift (Barbell)

Belt Squat

Back Extension

Hip Adductor (Machine)

Friday: Legs

Incline Bench Press (Barbell)

Single Arm Row (Dumbbell)

Bench Press (Dumbbell)

Pull-Up (Assisted)

Saturday: Chest+Back

Front Squat (Barbell)

Dip (Assisted)

High Row

Seated Overhead Press (Dumbbell)

Squat (Smith Machine)

Good Morning (Smith Machine)

Seated Row (Cable)

Incline Bench Press (Dumbbell)

Chin-Up (Assisted)

Hip Thrust (Barbell)

Chest Press (Machine)

Kroc Row

Leg Extension

Leg Curl

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