Beast of Burden Program (upper/lower/arms)

4-5 day program for general strength/hypertrophy. Simple format of upper/lower and additional optional arm and shoulder day. I like to place an emphasis on low-moderate rep ranges(i.e 4-8) with high intensity for the first two compounds of each day. For progression system of these lifts, once you reach 8 repetitions on your first set with a given weight, increase weight by 5-10 lbs for next week congruent session. All lifts will follow this same progression, just with varying rep ranges. This program is easily modifiable in terms of exercise selection or volume needs.

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Week 6

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Week 12

Week 13

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Week 15

Week 16

Week 17

Week 18

Deadlift (Barbell)

Squat (Barbell)

Lying Leg Curl

Cable Crunch

Romanian Deadlift (Barbell)

Leg Extension

Bench Press (Close Grip)

Bicep Curl (Barbell)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Hammer Curl

Rear Delt Fly (Dumbbell)

Bench Press (Barbell)

Pull-Up (Weighted)

Seated Overhead Press (Barbell)

T-Bar Row

Incline Curl (Dumbbell)

Incline Bench Press (Barbell)

Barbell Row

Dip (Weighted)

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