BANE: Strength and Size

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)

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Week 1

Week 2

Week 3

Week 4

Try to not extremely overload on deadlift, as to leave energy for other exercises

Deadlift (Barbell)

Lat Pulldown

Seated Row (Cable)

Rear Delt Fly (Machine)

Pull-Up (Weighted)

Bicep Curl (Dumbbell)

Upper 

Squat (Barbell)

Lunge (Dumbbell)

Leg Extension

Hamstring Curl

Seated Calf Raise

Lower

Rest more while doing bench press and shoulder press, and less while others.

Bench Press (Barbell)

Chest Fly (Machine)

Seated Military Press (Barbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Standing Calf Raise

Upper

Incline Bench Press (Dumbbell)

Pendlay Row

Seated Shoulder Press (Dumbbell)

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