Unlock your potential with the 5 Day Strength, Size, and Definition (SSD) program, a comprehensive 12-week training regimen designed for serious lifters. This program features five days of targeted workouts, focusing on building strength and muscle definition across all major muscle groups. With a mix of compound lifts and isolation exercises, you'll engage your chest, back, arms, and more, ensuring balanced development. Perfect for those equipped with a garage gym, this program will elevate your training and help you achieve your fitness goals with confidence and precision.

High volume bodybuilding plan focused on building strength and size.

5 Day Strength, Size, and Definition (SSD)

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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

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Lying Tricep Extension (Barbell)

Tricep Extension (Cable)

Chest and Triceps 

Pendlay Row

Single Arm Row (Dumbbell)

Lat Pulldown

Bicep Curl (EZ Bar)

Hammer Curl

Back and Biceps 

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Barbell)

Quads and Calves 

Overhead Press (Barbell)

Seated Shoulder Press (Dumbbell)

Upright Row (Barbell)

Shoulders and Arms 

Deadlift (Barbell)

Walking Lunge (Dumbbell)

Hip Thrust (Barbell)

Hamstrings and Glutes 

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