Regular Strength Build

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. 

default

Week 1

Week 2

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)

0 reviews for Regular Strength Build