F&F Contrary

Unleash your potential with the F&F Contrary program, a comprehensive 12-week strength training plan designed for those ready to take their lifting to the next level. Comprising four intense workouts per week, this program focuses on progressive overload to build muscle and enhance strength across all major muscle groups. With a variety of exercises including barbell bench presses and bent-over rows, you'll challenge your body while tracking your progress. Get ready to transform your physique and elevate your performance!

F&F Contrary aims to keep volume manageable, but turn up the frequency on muscle groups. 
We do this by training some opposite ends of the spectrum.
We will train Chest and Biceps in the same day slowing you to focus on a strong pressing movement and hitting some back and bicep movements to finish the day.
We then move on to Back and Triceps in the same day allowing us to build our back stronger and ticket and allowing us to also overload our triceps for stronger pressing and lockouts.
From there we move to Legs and Shoulders allowing us to build our leg meat while building boulder shoulders.

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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

As you are able to complete all sets with selected weight go up in weight the following week.

Bench Press (Barbell)

Incline Chest Press (Machine)

Chest Fly (Machine)

Incline Curl (Dumbbell)

Hammer Curl (Cable)

C&B V1

Bent Over Row (Barbell)

Pull-Up (Bodyweight)

Upright Row (Dumbbell)

Skull Crusher (Barbell)

Tricep Pushdown (Cable)

B&T V1

Squat (Barbell)

Leg Press

Leg Curl

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

L&S V1

Incline Bench Press (Barbell)

Chest Press (Machine)

Seated Dip (Machine)

Bicep Curl (Dumbbell)

Bicep Curl (Machine)

C&B V2

Deadlift (Barbell)

Lat Pulldown (Close Grip)

Seated Row (Cable)

Tricep Extension (Dumbbell)

Tricep Extension (Machine)

B&T V2

Push Press (Barbell)

Front Squat (Barbell)

Rear Delt Fly (Dumbbell)

Leg Extension

Hip Abductor (Machine)

L&S V2

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