Transform your physique in just six weeks with the Six Week Strength - Cand program! Designed for dedicated lifters, this 5-day-a-week regimen focuses on building raw strength through compound movements like squats, deadlifts, and bench presses. Each workout is meticulously crafted to challenge your limits, combining barbell and dumbbell exercises with targeted rep ranges and intensities. Get ready to push your boundaries and achieve the strength gains you've always wanted!

Powerlifting, increase the strength in the three main lifts.

Six Week Strength - Cand

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Squat (Barbell)

Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Glute-Ham Raise

Glute Hyperextension

Legs 1

Bench Press (Barbell)

Barbell Row

Military Press (Barbell)

Pull-Up (Bodyweight)

Incline Bench Press (Dumbbell)

Face Pull

Bench 1

Tricep Pushdown (Cable)

Lat Pulldown (Neutral Grip)

Bench 2

Kettlebell Swing

Zercher Squat (Barbell)

Legs 2

Lateral Raise (Dumbbell)

Bent Over Lateral Raise

Bench 3

xtra-Vol Squats: +5 lbs or 2.5 kg, then do 5x3. <8 on the 10RM, reduce max 2.5%. Do the 5/3 anyway.

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