Simple strength and hypertrophy

Strength and hypertrophy. 
Linear periodization set up with a focus on progressive overload built into the training program.

Add weight to all lifts at the beginning of week 4. 

Designed to be a long term, sustainable training program that can be re-run as many times as you like. Deload recommended at the end of week 6 prior to starting over on week 1.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Pull-Up (Weighted)

Incline Bench Press (Dumbbell)

Bent Over Row (Barbell)

Overhead Press (Barbell)

Bicep Curl (Dumbbell)

Lying Tricep Extension (Barbell)

Lateral Raise (Dumbbell)

Squat (Barbell)

Stiff Leg Deadlift

Standing Calf Raise

Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

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