Girth & Tonnage

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. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Feel free to swap the front squat with a back squat, Zercher squat or deficit deadlift. 

Front Squat (Barbell)

Romanian Deadlift (Barbell)

Ring Row

Back Extension

Ab Wheel

Feel free to swap weighted dips with bench press, dumbbell press, etc.

Dip (Weighted)

Overhead Press (Barbell)

Bench Press (Close Grip)

Hammer Curl (Dumbbell)

Band Face Pull

I HIGHLY recommend keeping the bent over barbell row as your primary exercise.

Bent Over Row (Barbell)

Walking Lunge

Pull-Up (Bodyweight)

Spoto Press

Deload

Deload Week

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