BIGGER-STRONGER

I specifically created this Program for People who are serious about their training. It has all the time-tested exercises that are proven to work. And It's H A R D. If you are used to chatting or texting between sets this probably isn't for you. 

Program Split:
Week 1 
PUSH-PULL-LEGS-UPPER-LOWER
Week 2
 UPPER-LOWER-UPPER-LOWER-ARMS/SHOULDERS

How to Run : 
Week 1
PUSH-PULL-LEGS-REST-UPPER-LOWER
Week 2
UPPER-LOWER-REST-UPPER-LOWER-ARMS/SHOULDERS

Progression

Main lifts:( Incline Bench Press, Squat,Stiffed Legged Deadlift, OHP)
Start with the 62.5% of the 1Rm and add 5lbs(2.5kg)  every week or just add reps until you reach the high end of the prescribed rep range.

Other lifts: Just try to progressively overload over time, while sticking to the rep ranges.

And remember: LAST SET BEST SET!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Seated Overhead Press (Dumbbell)

Dip (Weighted)

Incline Chest Press (Machine)

Lateral Raise (Cable)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Bicycle Crunches Raised Legs

PUSH

Lat Pulldown

Bent Over Row (Barbell)

Pullover (Dumbbell)

Bicep Curl (Dumbbell)

Hammer Rope Curls

PULL

Incline Bench Press (Barbell)

Pendlay Row

Seated Military Press (Barbell)

Tricep Extension (Dumbbell)

Bicep Curl (EZ Bar)

One Arm Lateral Raise (Dumbbell)

UPPER

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Cable Crunch

LEGS

Stiff Leg Deadlift

Front Squat (Barbell)

Lying Leg Curl

LOWER

Skier Rows

Skull Crusher

Lateral Raise (Dumbbell)

Leg Press (45 Degrees)

Arnold Press

Underhand Lat Pulldown

Hammer Curl

ARMS-SHOULDERS

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