Strength training program main part 1:

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Deadlift (Barbell)

Strict Form Barbell Row

Romanian Deadlift (Barbell)

Hamstring Curl

Back Extension (Weighted)

Deadlift+ Main Row+accessories

On the last set of barbell squats it’s AMRAP (as many reps as you can with good form) 

Squat (Barbell)

Squat (Smith Machine)

Leg Extension

Leg Curl

Standing Calf Raise

Squat plus accessories 

Add weight (2.5-5) to Bench when amrap is 7+ reps

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Supported Row (Dumbbell)

Single Arm Rear Delt Fly (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Bench + accessories 

Add weight (2.5-5) to OHP when amrap is 7+ reps

Military Press (Barbell)

JM Press (Smith Machine)

T-Bar Row

Face Pull

OHP + accessories 

Smith Machine Squat (Constant Tension)

Lat Pulldown (Single Arm)

Rear Delt Fly (Machine)

Shrug (Dumbbell)

Bayesian Curl

Hammer Curl (Cable)

21s (EZ Bar)

Bodybuilding day

Bench Press (Smith Machine)

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