Best science-based lifting program

This program is designed to help you build lean muscle and strength without burning out. It guides you through smart phases—accumulation, overload, deload, and intensification—so you get stronger, bigger, and fitter while staying recovered and energized for your daily life.

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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

Bench Press (Barbell)

Pull-Up (Weighted)

Seated Shoulder Press (Dumbbell)

Chest Supported Row (Machine)

Overhead Tricep Extension (Cable)

Rear Delt Fly (Cable)

Bicep Curl (Cable)

Upper (Strength Bias)

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Seated Hamstring Curl

Standing Calf Raise

Lower (Strength Bias)

Incline Bench Press (Dumbbell)

Lat Pulldown (Neutral Grip)

One Arm Lateral Raise (Cable)

Incline Curl (Dumbbell)

Upper Hypertrophy

Leg Press (45 Degrees)

Hip Thrust (Barbell)

Lying Leg Curl

Leg Extension

Seated Calf Raise

Lower Hypertrophy

Accumulation Phase

Overload Phase

Deload

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