Strength Sprinkled with Size

by Max D.

Program Description

Maintain and build strength gradually with the added emphasis of building size. The main focus is to progressively overload while maintaining good form and power throughout each lift.

Program Overview

Level

Novice

Goal

Athletics, Muscle & Sculpting, Powerlifting, Powerbuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

70 minutes

Created

Feb 13, 2024 09:20

Last Edited

May 08, 2024 02:32

Day 1

Overhead Press (Barbell)

3 Sets

5 Reps

80%

Overhead Press (Barbell)

3 Sets

8 Reps

65%

Incline Bench Press (Dumbbell)

4 Sets

8-10 Reps

Incline Chest Fly (Dumbbell)

4 Sets

18-20 Reps

Rear Delt Fly (Dumbbell)

4 Sets

10 Reps

Lateral Raise (Dumbbell)

4 Sets

10 Reps

Rotator Cuff (Seated - Kneesovertoes)

3 Sets

6-8 Reps

@8.5

Day 3

Deadlift (Barbell)

3 Sets

5 Reps

80%

Deadlift (Barbell)

3 Sets

8 Reps

65%

Hamstring Curl

4 Sets

8-10 Reps

Kettlebell Swing

4 Sets

18-20 Reps

Standing Calf Raise

4 Sets

20 Reps

Day 4

Bench Press (Barbell)

3 Sets

5 Reps

80%

Bench Press (Barbell)

3 Sets

8 Reps

65%

Pec Fly (Dumbbell)

4 Sets

8-10 Reps

Tricep Pushdown (Cable)

4 Sets

18-20 Reps

Rear Delt Fly (Dumbbell)

4 Sets

8-10 Reps

Lateral Raise (Dumbbell)

4 Sets

8-10 Reps

Rotator Cuff (Seated - Kneesovertoes)

4 Sets

6-8 Reps

Day 2

Bent Over Row (Barbell)

3 Sets

5 Reps

80%

Bent Over Row (Barbell)

3 Sets

8 Reps

65%

Single Arm Row (Dumbbell)

4 Sets

8-10 Reps

Lat Pulldown (Single Arm)

4 Sets

18-20 Reps

Standing Calf Raise

4 Sets

20 Reps

Day 5

Pull-Up (Weighted)

3 Sets

5 Reps

80%

Pull-Up (Weighted)

3 Sets

8 Reps

65%

Pull-Up (Assisted)

4 Sets

8-10 Reps

Shrug (Dumbbell)

4 Sets

18-20 Reps

Standing Calf Raise

4 Sets

20 Reps

Day 6

Squat (Barbell)

3 Sets

5 Reps

80%

Squat (Barbell)

3 Sets

8 Reps

65%

Bulgarian Split Squat (Dumbbell)

4 Sets

8-10 Reps

Goblet Squat

4 Sets

18-20 Reps

Standing Calf Raise

4 Sets

20 Reps