5 Day Strength, Size, and Definition (SSD)

Unlock your potential with the 5 Day Strength, Size, and Definition (SSD) program, a comprehensive 12-week journey designed for serious lifters. This five-day-a-week regimen focuses on building strength and muscle definition through targeted workouts, including compound lifts and isolation exercises. Each session is meticulously crafted to maximize gains in size and strength, ensuring you hit every muscle group effectively. With a mix of barbells, dumbbells, and cables, you'll have the tools you need to transform your physique right in your garage gym. Get ready to push your limits and redefine your fitness goals!

High volume bodybuilding plan focused on building strength and size.

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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

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Lying Tricep Extension (Barbell)

Tricep Extension (Cable)

Chest and Triceps 

Pendlay Row

Single Arm Row (Dumbbell)

Lat Pulldown

Bicep Curl (EZ Bar)

Hammer Curl

Back and Biceps 

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Barbell)

Quads and Calves 

Overhead Press (Barbell)

Seated Shoulder Press (Dumbbell)

Upright Row (Barbell)

Shoulders and Arms 

Deadlift (Barbell)

Walking Lunge (Dumbbell)

Hip Thrust (Barbell)

Hamstrings and Glutes 

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