Bench and deadlift progress.

Size and strenght program!

Bench progression from a finnish youtube channel : Hiirenmikit

Deadlift progression from BBB.


Add 2.5kg-5kg to deadlift sets after week 4!

Week 8 is for max testing, week 4 deload, week 9 deload/rest week.

You can add sets to secondary movements or change them to similar movements.

3-5min rest between sets.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Bench Press (Barbell)

Fri 

Skull Crusher

Bicep Curl (Barbell)

Face Pull

Bent Over Row (Dumbbell)

Lat Pulldown

Seated Overhead Press (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Incline Bench Press (Dumbbell)

Squat (Barbell)

Deadlift (Barbell)

Tricep Rope Push Down (Cable)

Hammer Curl

Tricep Extension (Dumbbell)

Arms

Leg Extension

Lying Leg Curl

Seated Calf Raise

Underhand Lat Pulldown

Seated Row (Cable)

Lateral Raise (Machine)

T-Bar Row

Seated Row (Machine)

Seated Dip (Machine)

Rear Delt Fly (Machine)

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