strength and size program

Strength and size program designed for those who want to become generally stronger while also gaining muscle mass.
“This program is organized into 4-week cycles. At the end of each cycle, 2.5–5kg is added to the main lifts before starting  a new 4 week cycle.

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Bench Press (Barbell)

Barbell Row

Overhead Tricep Extension (Cable)

Incline Bench Press (Dumbbell)

Lat Pulldown

Preacher Curl (Barbell)

Block Pull (Barbell)

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Lateral Raise (Dumbbell)

Deadlift (Barbell)

Overhead Press (Barbell)

Pull-Up (Bodyweight)

Leg Curl

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