Program Description
Train like the Bane himself! The program is made for those who want to face a challenge, gain size and strength. Focusing on upper body, 3 days upper and 1 lower. I will try to make it as simple as possible, so, some points to have in mind: • Warm up before every exercise. • Try to eat in calorie surplus (bulk)❗ I can't stress this enough, that's very important factor in order to gain strength and size, please make sure you control your diet. • With every set try to increase weight. • Do some stretching after session. • Feel free to make some minor changes. • Make sure you get the best recovery (sleep 7-9 hours) Progression: Try to increase every week weight or reps on compound exercises. (Overload progression) Deload: After 4-6 weeks (50% of weight on every exercise or just skip the gym on the deload week)
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout70 minutes
- CreatedMay 07, 2024 12:24
- Last EditedJun 18, 2025 09:19
Summary
Unleash your potential with the BANE: Strength and Size program, a comprehensive 4-week training plan designed for serious lifters. With four days of targeted workouts each week, you'll focus on building strength and muscle across both upper and lower body exercises. Expect to tackle heavy hitters like the Deadlift and Squat, while also incorporating essential accessory movements for balanced development. Get ready to transform your physique and elevate your lifting game!
