Progressive Overload : Strength & Hypertrophy

This program is designed to build strength and muscle mass through progressive overload. By consistently increasing weights while maintaining a 15-10 rep range, it ensures continuous muscle adaptation and growth. The structured split focuses on compound movements, muscle isolation, and time under tension, maximizing both hypertrophy and functional strength.

Approach:
- Select a weight that brings you to failure within 15 to 10 reps.
- Increase weight in every set.
- If you can't increase the weight, push for more reps within the 10-15 rep range.
- If you can exceed 15 reps, increase the weight.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Squat (Barbell)

Stationary Lunges

Kettlebell Swings

Sumo Squat

Glute Kickback

Standing Calf Raise

Bench Press (Barbell)

Pec Deck (Machine)

Shoulder Press (Machine)

Dumbell Lateral Raise

Skull Crusher (Dumbbell)

Tricep Pushdown (Cable)

Sit Up

Rope Crunches

Spiderman Crunches

Hanging Leg Raise

Wood Chop

Jump Rope

Cardio (Zone 2)

Leg Press (45 Degrees)

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Barbell)

Leg Extension

Lying Leg Curl

Romanian Deadlift (Barbell)

Lat Pulldown

Seated Row (Machine)

Single Arm Row (Dumbbell)

Bicep Curl (Dumbbell)

Incline Dumbell Press

Static Hold

Deadlift (Barbell)

Hyperextension

Front Squat (Barbell)

Hip Abductor (Machine)

Hip Adductor (Machine)

Glute Bridge (Dumbbell)

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