PJ’s 9 week 10x6 - 3x3 (accumulation-strength)

**PJ’s 9 Week 10x6 - 3x3 (Accumulation-Strength)** is a comprehensive 9-week training program designed to build strength and power through a structured approach to barbell training. With workouts scheduled five days a week, you'll focus on major lifts like squats, deadlifts, and bench presses, complemented by accessory movements to enhance muscle balance and stability. Each session is tailored for both novice and intermediate lifters, ensuring progressive overload while maintaining proper form. Get ready to elevate your lifting game and achieve your strength goals with this well-rounded program!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Standing Calf Raise

Hanging Leg Raise

Squat emphasis 

Bench Press (Barbell)

Chest Supported Row (Machine)

Incline Bench Press (Dumbbell)

Tricep Pushdown (Cable)

Face Pull

Bench emphasis (UPP)

Deadlift (Barbell)

Front Squat (Barbell)

Hamstring Curl

Back Extension

Deadlift emphasis

Overhead Press (Barbell)

Bench Press (Close Grip)

Lat Pulldown

Lateral Raise (Dumbbell)

Preacher Curl (EZ Bar)

JM Press (Dumbbell)

OHP emphasis 

Pull-Up (Bodyweight)

Seated Row (Cable)

Rear Delt Fly (Dumbbell)

Bicep Curl (EZ Bar)

Reverse Curl (Barbell)

Incline Curl (Dumbbell)

Recovery (light pull)

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