Regular Strength Build

Embark on a transformative 12-week journey with the Regular Strength Build program, designed for those ready to enhance their lifting game. This 4-day-a-week plan focuses on compound movements like squats, bench presses, and deadlifts, ensuring you build functional strength across all major muscle groups. Each session is crafted to challenge your limits with a mix of intensity levels, helping you achieve noticeable gains in muscle size and strength. Perfect for garage gym enthusiasts, this program will empower you to push your boundaries and redefine your fitness potential.

I built this program around a simple strength progression, aimed at getting intermediate lifters moving heavier singles, doubles and triples in the big 3 lifts. If you've been following a linear progression and come to a stall, this may help you get past that. 

A healthy dose of bodybuilding exercises help to pack size on the frame alongside the strength gains.

4 days a week, recommended days being Monday, Tuesday, Thursday, Friday. Weekends and Wednesdays off. 

4 week peak available to use after this if you want to do a powerlifting total.

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Week 12

Squat (Barbell)

Bench Press (Close Grip)

Bent Over Row (Barbell)

Seated Shoulder Press (Dumbbell)

Tricep Extension (Cable)

Bench Press (Barbell)

Romanian Deadlift (Barbell)

Lat Pulldown (Close Grip)

Hammer Curl (Dumbbell)

Lateral Raise (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Skull Crusher (Barbell)

Cable Crunch

Deadlift (Barbell)

Bulgarian Split Squat (Barbell)

Pull-Up (Weighted)

Bicep Curl (EZ Bar)

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