Big strong 💪

**Big Strong 💪** is an 8-week program designed to build serious strength and muscle mass through a structured routine of 32 training sessions. Each week focuses on compound movements like squats, deadlifts, and presses, ensuring you hit all major muscle groups effectively. With a mix of barbell, machine, and cable exercises, this program emphasizes progressive overload to help you achieve your fitness goals. Get ready to transform your physique and unleash your inner strength!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Bench Press (Paused)

Barbell Row

Leg Extension

Squat and Bench 1

Deadlift (Barbell)

Overhead Press (Barbell)

Romanian Deadlift (Barbell)

Lateral Raise (Cable)

Bayesian Curl

Deadlift and OH Press 1

Squat (Smith Machine)

Incline Bench Press (Smith Machine)

Seated Row (Cable)

Dip (Assisted)

Lat Pulldown (Close Grip)

Squat Bench 2

Seated Shoulder Press (Dumbbell)

Lying Leg Curl

Lateral Raise (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Deadlift OH Press 2

Trap Bar Deadlift

Pull-Up (Assisted)

T-Bar Row

Deadlift and Back 1

Seated Military Press (Smith Machine)

Leg Press

Chest Fly (Cable)

Lat Pulldown

Preacher Curl (EZ Bar)

Incline Hammer Curl (Dumbbell)

Deadlift and Back 2

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