Regular Strength Build

Unleash your potential with the Regular Strength Build program, a comprehensive 12-week journey designed for serious lifters. Committing to just four days a week, you'll engage in a balanced mix of barbell, dumbbell, and cable exercises, targeting all major muscle groups to build functional strength and muscle mass. Each session is crafted with progressive overload principles, ensuring you challenge yourself effectively while tracking your progress. Get ready to elevate your training and transform your physique!

I built this program around a simple strength progression, aimed at getting intermediate lifters moving heavier singles, doubles and triples in the big 3 lifts. If you've been following a linear progression and come to a stall, this may help you get past that. 

A healthy dose of bodybuilding exercises help to pack size on the frame alongside the strength gains.

4 days a week, recommended days being Monday, Tuesday, Thursday, Friday. Weekends and Wednesdays off. 

4 week peak available to use after this if you want to do a powerlifting total.

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Bench Press (Close Grip)

Bent Over Row (Barbell)

Seated Shoulder Press (Dumbbell)

Tricep Extension (Cable)

Bench Press (Barbell)

Romanian Deadlift (Barbell)

Lat Pulldown (Close Grip)

Hammer Curl (Dumbbell)

Lateral Raise (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Skull Crusher (Barbell)

Cable Crunch

Deadlift (Barbell)

Bulgarian Split Squat (Barbell)

Pull-Up (Weighted)

Bicep Curl (EZ Bar)

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