Brady’s strength program

**Brady’s Strength Program** is an 8-week, 8-day-per-week training regimen designed to build muscle and enhance strength through a focused upper body workout. Each session targets key muscle groups with compound movements like the bench press, weighted pull-ups, and dips, ensuring comprehensive development of the chest, back, and arms. With a mix of intensity levels and rep ranges, this program is perfect for lifters looking to push their limits and achieve noticeable gains. Get ready to elevate your strength and redefine your upper body!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Pendlay Row

Kelso Shrug

Chest Press (Machine)

Bent Over Row (Dumbbell)

Seated Shoulder Press (Dumbbell)

Bicep Curl (EZ Bar)

Skull Crusher (Dumbbell)

Upper body - heavy 

Squat (Barbell)

Deadlift (Barbell)

Leg Press

Leg Extension

Leg Curl

Seated Calf Raise

Back Extension (Weighted)

Lower body - heavy 

Seated Row (Cable)

Lat Pulldown

Upright Row (Dumbbell)

Lateral Raise (Cable)

External Shoulder Rotation

Back & shoulder HT

Romanian Deadlift (Barbell)

Hip Abductor (Machine)

Hip Adductor (Machine)

Lower Body - HT

Box Jump

Side Plank

Ab Wheel

Russian Twist (Dumbbell)

Pike Push Up

Pull-Up (Bodyweight)

Push Up

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Preacher Curl (Barbell)

Hammer Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Tricep Rope Push Down (Cable)

Chest & Arms - HT

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