Strength Building Full Body

This program is a five-week full-body strength cycle built around steady, planned increases in load. Training is structured around major compound lifts performed multiple times per week to drive consistent adaptation. Volume and intensity rise in controlled steps, allowing the body to recover while still being pushed to handle heavier work.

Weeks 1–2 establish baseline strength, reinforce movement patterns, and build working capacity with moderate loads and repeatable sets. Weeks 3–4 increase intensity, reduce unnecessary volume, and shift focus toward heavier top sets to prime the nervous system for maximal output. Accessory work supports joint stability and corrects weak links without interfering with the primary lifts.

Week 5 is dedicated to testing new one-rep maxes on the main lifts. Training volume drops, recovery is prioritized, and sessions are built around single heavy attempts. The program ends with clear performance data showing strength gained across the cycle.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Squat (Barbell)

Overhead Press (Barbell)

Pull-Up (Weighted)

Chest Supported Row (Dumbbell)

Lateral Raise (Dumbbell)

Incline Curl (Dumbbell)

Bench Press (Barbell)

Barbell Row

Single Arm Rear Delt Fly (Cable)

Bulgarian Split Squat (Dumbbell)

Back Extension (Weighted)

Overhead Tricep Extension (Cable)

Deadlift (Barbell)

Bench Press (Close Grip)

Lat Pulldown

Dumbbell Row

Leg Curl

0 reviews for Strength Building Full Body