Strength Program

Unleash your potential with this comprehensive 12-week Strength Program, designed for dedicated lifters looking to build muscle and enhance overall strength. Comprising four training days each week, you'll engage in a variety of barbell and dumbbell exercises, including powerful movements like the Bench Press and Squat, paired with targeted accessory work. Each session is structured to maximize intensity and promote growth, ensuring you stay motivated and challenged throughout your journey. Equip yourself with the tools for success and transform your physique with this results-driven program!

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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

Bench Press (Barbell)

Bench Press (Close Grip)

Guillotine Bench Press

Lat Pulldown (Single Arm)

Push Up

Preacher Curl (Barbell)

Squat (Barbell)

Deficit Deadlift (Barbell)

Single Leg Calf Raises

Hamstring Curl

Leg Extension

Seated Row (Cable)

Hammer Curl

Incline Bench Press (Dumbbell)

Tricep Rope Push Down (Cable)

Bicep Curl (Barbell)

Skull Crusher

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Seated Calf Raise

Belt Squat

Wide Grip Lat Pulldown

Squat (Paused)

Seated Shoulder Press (Dumbbell)

Incline Chest Press (Machine)

Lat Pulldown (Close Grip)

Chest Fly (Machine)

Bicep Curl (Dumbbell)

Walking Lunge

Larsen Press (Barbell)

Bicep Curl (EZ Bar)

Shoulder Press (Plate Loaded)

V-Handle Tricep Pushdown (Cable)

Spider Curl

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