Monster strength and size

This program focus on the big 4 lifts (squat,bench,deadlift and overhead press) to help you gain more static strength and give your look the mass and size you’ve always wanted

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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

Deadlift (Barbell)

Bent Over Row (Barbell)

Lat Pulldown

High Row

Chest Supported Row (Machine)

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

Back (heavy deadlifts) 

Seated Military Press (Barbell)

Seated Shoulder Press (Dumbbell)

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Front Raise

Face Pull

Cable Crunch

Leg Raise (Captain's Chair)

Shoulders  (heavy press) 

Hip Abductor (Machine)

Hip Adductor (Machine)

Highbar Paused Squats

Stiff Leg Deadlift

Hack Squat

Leg Press (45 Degrees)

Leg Extension

Hamstring Curl

Legs (squat accessory) 

Deadlift (Paused)

Back (deadlift accessory) 

Shoulders  (press accessory) 

Legs (Heavy squat) 

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Cable Fly

Skull Crusher (Dumbbell)

Tricep Pushdown (Cable)

Chest (heavy bench) 

Close Grip Spotto Press

Chest (bench accessory)

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