Using the classic full body programming, I put this program together for time poor people to gain as much mass and strength as possible through a focus on progressive overload. In this program you’ll hit each muscle group 3 times per week on non consecutive days (mon, wed, fri/tues, thurs, sat) while allowing for maximum rest and recovery. This program is catered to being available to any individual with limited equipment but still easily run for people with a gym membership. All you need is a barbell, squat rack, an EZ bar, and heavy enough weight plates.

Old School Size & Stregnth

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Zercher Squat (Barbell)

Dip (Weighted)

Chin-Up (Bodyweight)

Upright Row (Barbell)

Nordic Curl

Tricep Pushdown (Cable)

Full Body B

Squat (Barbell)

Bench Press (Barbell)

Pendlay Row

Overhead Press (Barbell)

Jefferson Deadlift

Bicep Curl (EZ Bar)

Full Body A

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