Unleash your potential with the "Strength and Size" program, a focused 6-week journey designed to build muscle and increase strength. Committing to just three days a week, you'll engage in a variety of compound and isolation exercises, including barbell bench presses and deadlifts, ensuring a comprehensive full-body workout. Each session is strategically crafted to push your limits and maximize gains, utilizing a full gym setup to enhance your performance. Get ready to transform your physique and achieve your strength goals!

Unleash your potential with the **Strength and Size** program, a comprehensive 6-week training plan designed to maximize your muscle growth and strength. Comprising 18 intense sessions, this program combines powerlifting and bodybuilding techniques, ensuring you build both size and strength effectively. Each 90-minute workout targets major muscle groups with a variety of exercises, from barbell bench presses to deadlifts, making it suitable for all skill levels. Equip yourself with the tools for transformation and get ready to elevate your training!

Strength and size

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Seated Overhead Press (Dumbbell)

Incline Bench Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Dumbbell)

Push

Deadlift (Barbell)

Lat Pulldown

Chest Supported Row (Dumbbell)

Y Raise

Bicep Curl (EZ Bar)

Concentration Curl

Incline Curl (Dumbbell)

Squat (Barbell)

Hip Thrust (Machine)

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Seated Calf Raise

Leg Extension

Legs

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