Program Description
This StrongLifts inspired variation is designed to build strength and size by including some low fatigue finisher exercises for the arms. The order of exercises will be in the typical alternating A and B workouts. I have included hack squats in the program to bias quad development and shake up the monotony of doing squats 3 times every week.
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedNov 19, 2024 07:03
- Last EditedJun 18, 2025 11:24
Summary
Unlock your potential with the **Max Strength and Size** program, a comprehensive 16-week journey designed for serious lifters. Train three days a week with a focus on compound movements like squats and bench presses, complemented by targeted accessory work to maximize muscle growth and strength. Each session is meticulously crafted to challenge your limits and promote optimal recovery, ensuring you build both size and power effectively. Get ready to transform your physique and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.5%
Quadriceps
12.7%
Triceps
12.7%
Hamstrings
11.8%
Front Delts
8.5%
Chest
7%
Middle Delts
7%
Biceps
5.9%
Abs
5.6%
Lower Back
4.8%
Lats
4.2%
Adductors
2.8%
Upper Back
2.5%
Forearms
0.8%
