3x a week, 5x5s

Unlock your strength with the **3x Week Heavy** program, designed to maximize your muscle gains in just three weeks. This intensive regimen focuses on heavy lifts, including barbell bench presses, squats, and overhead presses, structured over seven days each week for optimal recovery and growth. With a blend of compound and isolation exercises, you'll target all major muscle groups, ensuring balanced development and explosive power. Commit to this program, and watch your strength soar as you push your limits!

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Week 1

Week 2

Week 3

Squat (Barbell)

Hip Thrust (Machine)

Landmine Clean And Press

Russian Twist

Leg Extension

Seated Hamstring Curl

Bench Press (Barbell)

Chest Supported Row (Machine)

Overhead Press (Barbell)

Lying Reverse Fly

Upper 1

Incline Bench Press (Barbell)

Lat Pulldown

Shoulder Press (Machine)

Skull Crusher (Barbell)

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