Embark on a transformative 12-week journey with the Starting Strength (Adapted) program, designed for dedicated lifters ready to build a solid foundation. Committing to six days a week, you'll engage in a mix of compound movements like squats, bench presses, and deadlifts, ensuring comprehensive strength development across all major muscle groups. Each workout is structured to challenge your limits while promoting proper form and technique. Equip yourself with a full gym and get ready to elevate your strength game and achieve tangible results!

Starting Strength program adapted over a 6 day cycle to include hypertrophy training.
Take rest days after workouts 3 and 6.

Starting Strength (Adapted)

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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 (Barbell)

Deadlift (Barbell)

Lat Pulldown

Face Pull

Sit Up

Overhead Press (Dumbbell)

Pec Fly (Dumbbell)

Lateral Raise (Cable)

Front Raise

Bicep Curl (Cable)

Tricep Rope Push Down (Cable)

Leg Press

Seated Calf Raise

Leg Curl

Leg Extension

High Bar Squat (Barbell)

Overhead Press (Barbell)

T-Bar Row

Standing Pullover (Cable)

Rear Delt Fly (Machine)

Back Extension (Weighted)

Incline Bench Press (Dumbbell)

Bicep Curl (Dumbbell)

Rear Delt Fly (Dumbbell)

Lateral Raise (Dumbbell)

Y Raise

Katana Extension

Single Leg Press

Hip Abductor (Machine)

Hip Adductor (Machine)

Pull-Up (Weighted)

Dip (Weighted)

V-Bar Pulldown

Chest Fly (Cable)

Bent Over Row (Barbell)

Hanging Leg Raise

Pull-Up (Bodyweight)

Dip (Bodyweight)

Bent Over Row (Dumbbell)

Good Morning

Seated Row (Machine)

Decline Crunch (Weighted)

Chest Press (Machine)

Chest Fly (Machine)

Pullover (Dumbbell)

Seated Shoulder Press (Dumbbell)

Romanian Deadlift (Barbell)

Deadlift (Deficit)

Hack Squat

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