BodyProject Stronger 3.1

This 8-week strength training cycle is designed to maximize muscle growth and strength gains through a structured approach that balances heavy compound lifts with accessory work. Each session targets two major lifts with a focus on progressive overload, gradually increasing intensity and load over the 8 weeks.

This 8-week strength training cycle is designed to maximize muscle growth and strength gains through a structured approach that balances heavy compound lifts with accessory work. Each session targets two major muscle groups with a focus on progressive overload, gradually increasing intensity and load over the 8 weeks.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Deadlift (Barbell)

Military Press (Barbell)

Squat (Barbell)

Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Bench Press (Barbell)

Bent Over Row (Dumbbell)

Pull-Up (Weighted)

Kettlebell Squat

Lunge (Barbell)

Incline Bench Press (Dumbbell)

Bulgarian Split Squat (Barbell)

Horizontal Body Row

Deadlift (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Lunge (Dumbbell)

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