Girth & Tonnage

Program Description

This program will help you gain size and strength over a 12 week span with basic gym equipment: power rack, barbell, dumbbells, bench, gymnastics rings, etc. No cable machines necessary. I would recommend following the program as written, but it is very customizable to make it your own. Swap out whichever exercises you dislike for ones that suit you better; e.g. dips bother your shoulder, so you swap dips with bench press, dumbbell press, floor press, etc. After completing the program, attempt a new one rep max on each lift that you choose to progress. Rinse, repeat and run again with different exercises for unlimited gains. This program can be done 3 or 4 days per week. Running a 3 day split will make the program go past the 12 week mark, however.

Program Overview