schwer und richtig

Unleash your strength with "schwer und richtig," a 5-week program designed to build muscle and enhance your lifting technique. Committing just three days a week, you'll dive into a balanced regimen of push, pull, and squat-focused workouts that incorporate compound movements like the weighted pull-up and bench press. Each session is crafted to challenge your limits while improving stability and core strength, ensuring you progress safely and effectively. Equip yourself with the tools for serious gains and transform your physique in just over a month!

Frequency: 3 non–consecutive days per week (e.g., Monday, Wednesday, Friday)

Warm–Up: Spend 5–10 minutes on light cardio and dynamic mobility drills (e.g., jump rope, band work, leg swings, shoulder circles) before each workout.

Progressive Overload: Aim to increase the load gradually (or add an extra rep when form is solid) to stimulate strength gains.
Recovery: Given the advanced training status, monitor fatigue and adjust volume as needed. Ensure adequate sleep, nutrition, and mobility work on off–days.

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Week 1

Week 2

Week 3

Week 4

Week 5

Pull-Up (Weighted)

Bench Press (Barbell)

Overhead Press (Barbell)

Dumbbell Row

Zercher Squat (Barbell)

Tricep Extension (Cable)

Bicep Curl (EZ Bar)

Face Pull

Push, Pull & Squat Focus

Incline Bench Press (Dumbbell)

Pull-Up (Bodyweight)

Shoulder Press (Machine)

Pendlay Row

Dip (Bodyweight)

Lying Reverse Fly

Mixed Full–Body and Stability

Chin-Up (Weighted)

Deadlift (Barbell)

Seated Row (Machine)

Pullover (Dumbbell)

Lateral Raise (Machine)

Leg Press

Hinge & Unilateral Emphasis

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