Strength and hypertrophy

For strength and mass.
Follows Brad Gillingham’s bench program in bench and deadlift. 
No squat program included.

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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

Barbell Row

Lat Pulldown

Single Arm Iso Row

Lat Pulldown (Close Grip)

Bicep Curl (Barbell)

Hammer Curl

Back/Biceps

Bench Press (Dumbbell)

Incline Bench Press (Barbell)

Chest Press (Machine)

Chest Fly (Cable)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Deadlift (Barbell)

Squat (Barbell)

Leg Press

Hamstring Curl

Plank (Weighted)

Lower 

Bench Press (Barbell)

Pull-Up (Weighted)

Seated Overhead Press (Barbell)

Seated Row (Cable)

Skull Crusher

Upper (POWER)

Upper (heavy bench)

Upper 

Romanian Deadlift (Barbell)

Leg Extension

Military Press (Barbell)

Lateral Raise (Dumbbell)

Legs+shoulders

Lower (heavy deadlift)

Chest/triceps

Legs+shoulders (heavy squat)

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