Ssireum training

Program Description

📘 Program Description This is a strength and mass-building program designed to develop a **wrestler-style physique** — thick, powerful, and structurally strong rather than lean and aesthetic. The goal is not just to gain weight, but to build **dense muscle mass**, especially in the lower body, back, and core — the key areas that create a grounded, unmovable frame. --- 🎯 Primary Objective * Increase bodyweight from 72kg to 80kg * Develop a “Ssireum-style” build: thick legs, strong hips, wide back, powerful grip * Build strength without excessive fatigue * Prioritize long-term structural strength over short-term pump --- 🏗 Program Structure The program follows a 3-day rotating split with built-in recovery: **Day 1 – Lower Body (Barbell Focus)** Heavy squats, Romanian deadlifts, leg press, hip thrust, core work → Focus: leg thickness, hip drive, structural strength **Day 2 – Rest / Active Recovery** Light walking or mobility → Focus: recovery and nervous system reset **Day 3 – Back & Pull Strength** Rows, rack pulls, farmer’s carries, grip training → Focus: back thickness, trap development, grip power **Day 4 – Rest** **Day 5 – Upper Body Push + Core** Bench press, overhead press, triceps work → Focus: pressing strength and upper-body density **Day 6 – Rest** Then repeat. --- 🧠 Training Philosophy This program emphasizes: * Progressive overload without rushing * Heavy compound lifts as the foundation * Grip and core strength as non-negotiable * Adequate recovery between heavy sessions * Slow, controlled weight gain (about 1kg per month) It avoids excessive cardio and bodybuilding-style isolation volume. The focus is strength, thickness, and structural density. --- 🔥 What Makes It Different? Unlike aesthetic-focused programs, this system trains the body to be: * Stable under load * Powerful from the hips * Thick through the torso * Difficult to move It builds a body that looks strong because it *is* strong.

Program Overview