Goal 200kg(SBD)

Strength Building (January – May)
- Goal:Build strength with moderate reps (5x3 & 4x8) while refining technique.
- Progression:
  - Add 2.5 kg/week to squat/bench and 5 kg/week to deadlift.  
  - Focus on accessory work targeting weak points (core, posterior chain, glutes).

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Squat (Barbell)

Deadlift (Barbell)

Squat (Paused)

Romanian Deadlift (Barbell)

Barbell Row

Heavy Squat & Deadlift

Bench Press (Barbell)

Bench Press (Close Grip)

Bench Press (Dumbbell)

Incline Bench Press (Barbell)

Tricep Pushdown (Cable)

Heavy Bench Press & Chest Acce

Speed Squat

Speed Deadlift

Bulgarian Split Squat (Dumbbell)

Pull-Up (Bodyweight)

Hanging Leg Raise

Speed Squat & Deadlift

Dumbbell Row

Lateral Raise (Dumbbell)

Plank

Volume Bench Press & Back

Good Morning

Shrug (Dumbbell)

Face Pull

Light Squat, Bench, & Deadlift

0 reviews for Goal 200kg(SBD)