Ssireum training

📘 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.

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🎯 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

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 🏗 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.

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🧠 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.

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🔥 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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Hip Thrust (Machine)

Standing Calf Raise

Cable Crunch

Farmer's Walk (Weighted)

Deadlift (Barbell)

Lat Pulldown

Barbell Row

Seated Row (Cable)

Kelso Shrug

Bench Press (Barbell)

Overhead Press (Barbell)

Dip (Assisted)

Bicep Curl (Barbell)

Hammer Curl (Dumbbell)

T-Bar Row

Hanging Oblique Knee Raise

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