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Chuck Liddel Strength Programm

by Serkan Y.

Program Description

Gain Muscle

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 22, 2025 03:27
  • Last Edited
    Jun 18, 2025 12:31

Summary

Unleash your inner champion with the Chuck Liddell Strength Program, a dynamic 3-week journey designed for serious lifters. Train three days a week with targeted workouts focusing on delts, chest, and back, utilizing a mix of barbell and dumbbell exercises. Each session combines explosive movements and supersets to maximize strength gains and muscle growth. Get ready to push your limits and sculpt your physique like a true fighter!
Muscle Engagement
Front
Back
MuscleSet
Triceps
9.8%
Upper Back
8.9%
Chest
8.9%
Front Delts
8.7%
Hamstrings
8%
Middle Delts
7.5%
Lats
7.5%
Abs
7.3%
Biceps
6.4%
Quadriceps
6.2%
Glutes
5.9%
Other
4.6%
Olympic
3.4%
Forearms
2.7%
Lower Back
1.8%
Adductors
1.8%
Rear Delts
0.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
-
2
Lateral Raise (Dumbbell)
3
15-20 reps
-
3A
Bench Press (Dumbbell)
2
12-15 reps
-
3B
Incline Fly Press (Dumbbell)
2
12-15 reps
-
3C
Push Up
2
AMRAP
-
4A
Bent Over Row (Barbell)
2
12-15 reps
-
4B
Wide Grip Lat Pulldown
2
11 reps
-
5
Pullover (Dumbbell)
3
15-20 reps
-
6
Abs Crunch (Bodyweight)
1
AMRAP
-
7
Lying Leg Raise
1
AMRAP
-
8
Decline Twisting Crunches
1
AMRAP
-
9
Stretching
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
-
2
Lateral Raise (Dumbbell)
3
15-20 reps
-
3A
Bench Press (Dumbbell)
2
12-15 reps
-
3B
Incline Fly Press (Dumbbell)
2
12-15 reps
-
3C
Push Up
2
AMRAP
-
4A
Bent Over Row (Barbell)
2
12-15 reps
-
4B
Wide Grip Lat Pulldown
2
11 reps
-
5
Pullover (Dumbbell)
3
15-20 reps
-
6
Abs Crunch (Bodyweight)
1
AMRAP
-
7
Lying Leg Raise
1
AMRAP
-
8
Decline Twisting Crunches
1
AMRAP
-
9
Stretching
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
-
2
Lateral Raise (Dumbbell)
3
15-20 reps
-
3A
Bench Press (Dumbbell)
2
12-15 reps
-
3B
Incline Fly Press (Dumbbell)
2
12-15 reps
-
3C
Push Up
2
AMRAP
-
4A
Bent Over Row (Barbell)
2
12-15 reps
-
4B
Wide Grip Lat Pulldown
2
11 reps
-
5
Pullover (Dumbbell)
3
15-20 reps
-
6
Abs Crunch (Bodyweight)
1
AMRAP
-
7
Lying Leg Raise
1
AMRAP
-
8
Decline Twisting Crunches
1
AMRAP
-
9
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15-20 reps
-
2
Lunge (Barbell)
2
15-20 reps
-
3
Barbell Side Lunge
1
15-20 reps
-
4A
Leg Curl
2
12-15 reps
-
4B
Romanian Deadlift (Barbell)
2
12-15 reps
-
5A
Bicycle Crunch
1
AMRAP
-
5B
Hanging Leg Raise
1
AMRAP
-
5C
Russian Twist
1
AMRAP
-
6
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15-20 reps
-
2
Lunge (Barbell)
2
15-20 reps
-
3
Barbell Side Lunge
1
15-20 reps
-
4A
Leg Curl
2
12-15 reps
-
4B
Romanian Deadlift (Barbell)
2
12-15 reps
-
5A
Bicycle Crunch
1
AMRAP
-
5B
Hanging Leg Raise
1
AMRAP
-
5C
Russian Twist
1
AMRAP
-
6
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15-20 reps
-
2
Lunge (Barbell)
2
15-20 reps
-
3
Barbell Side Lunge
1
15-20 reps
-
4A
Leg Curl
2
12-15 reps
-
4B
Romanian Deadlift (Barbell)
2
12-15 reps
-
5A
Bicycle Crunch
1
AMRAP
-
5B
Hanging Leg Raise
1
AMRAP
-
5C
Russian Twist
1
AMRAP
-
6
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
3
6 reps
-
2A
Bicep Curl (Barbell)
2
15-20 reps
-
2B
Reverse Bicep Curl (Dumbbell)
2
15-20 reps
-
2C
Hammer Curl
1
1
15-20 reps
15-20 reps
-
-
3A
French Press
2
15-20 reps
-
3B
Seated Dumbbell Extension
1
1
15-20 reps
15-20 reps
-
-
3C
Tricep Rope Push Down (Cable)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
3
6 reps
-
2A
Bicep Curl (Barbell)
2
15-20 reps
-
2B
Reverse Bicep Curl (Dumbbell)
2
15-20 reps
-
2C
Hammer Curl
1
1
15-20 reps
15-20 reps
-
-
3A
French Press
2
15-20 reps
-
3B
Seated Dumbbell Extension
1
1
15-20 reps
15-20 reps
-
-
3C
Tricep Rope Push Down (Cable)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
3
6 reps
-
2A
Bicep Curl (Barbell)
2
15-20 reps
-
2B
Reverse Bicep Curl (Dumbbell)
2
15-20 reps
-
2C
Hammer Curl
1
1
15-20 reps
15-20 reps
-
-
3A
French Press
2
15-20 reps
-
3B
Seated Dumbbell Extension
1
1
15-20 reps
15-20 reps
-
-
3C
Tricep Rope Push Down (Cable)
2
15-20 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Military Press (Barbell)
3 Sets
6 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
3A
Bench Press (Dumbbell)
2 Sets
12-15 Reps
-
3B
Incline Fly Press (Dumbbell)
2 Sets
12-15 Reps
-
3C
Push Up
2 Sets
AMRAP
-
4A
Bent Over Row (Barbell)
2 Sets
12-15 Reps
-
4B
Wide Grip Lat Pulldown
2 Sets
11 Reps
-
5
Pullover (Dumbbell)
3 Sets
15-20 Reps
-
6
Abs Crunch (Bodyweight)
1 Set
AMRAP
-
7
Lying Leg Raise
1 Set
AMRAP
-
8
Decline Twisting Crunches
1 Set
AMRAP
-
9
Stretching
1 Set
-
Day 2
1
Squat (Barbell)
3 Sets
15-20 Reps
-
2
Lunge (Barbell)
2 Sets
15-20 Reps
-
3
Barbell Side Lunge
1 Set
15-20 Reps
-
4A
Leg Curl
2 Sets
12-15 Reps
-
4B
Romanian Deadlift (Barbell)
2 Sets
12-15 Reps
-
5A
Bicycle Crunch
1 Set
AMRAP
-
5B
Hanging Leg Raise
1 Set
AMRAP
-
5C
Russian Twist
1 Set
AMRAP
-
6
Stretching
1 Set
-
Day 3
1
Clean (Barbell)
3 Sets
6 Reps
-
2A
Bicep Curl (Barbell)
2 Sets
15-20 Reps
-
2B
Reverse Bicep Curl (Dumbbell)
2 Sets
15-20 Reps
-
2C
Hammer Curl
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
3A
French Press
2 Sets
15-20 Reps
-
3B
Seated Dumbbell Extension
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
3C
Tricep Rope Push Down (Cable)
2 Sets
15-20 Reps
-