Overall Strength Building

Strength Building: This program is all about boosting the potential of your body. After finishing this program you will notice that your 1RM for all major lifts will have increased by 15-25%.

This is 5 Day Workout Plan and an 8-week program; 5 days at the gym, 2 days of rest. Make sure to always be progressing.  Every time that you hit the maximum in sets of a workout add more weight. This is the only way to gain strength!

As always, be sure to rest in between sets and properly warm up before your first set of each day, these are high-intensity lifts for the most part. To avoid injury rest 2-3 minutes between each set.

  • Chest, Abs
    • Incline Bench Press – 2 sets @ 90% 1RM (2-3 reps), followed by 3 sets @ 80% of 1RM (6-8 reps).
    • Flat Bench Press –2 sets (6-8 reps), followed by 3 drop sets (10, 12, 15 reps).
    • Flat Dumbbell Bench Press/Incline Press (Alternate each week) – 5 drop sets (6, 10, 12, 15, 20 reps)
    • Cable Chest Flyes – 3 sets (8-10 reps)
    • Abs – 3 exercises in a circuit (3 sets)*
  • Back, Calves
    • Hex-Bar Deadlift –2 sets @ 90% 1RM (2-3 reps), followed by 3 sets (4-6 reps)
    • Barbell Rows – 5 drop sets (6, 10, 12, 15, 20 reps)
    • Seated Cable Rows –5 drop sets (6, 10, 12, 15, 20 reps)
    • Barbell Shrugs – 3 sets (10-12 reps)
    • Leg Press Calf Raises – 3 sets (10-12 reps)
  • Shoulders, Abs
    • Dumbbell Military Press – 2 sets (3-4 reps), 2 sets (6-8 reps), 1 set (12 reps)
    • Side Lateral Raises – 3 sets (4-6 reps)
    • Rear Deltoid Raises – 3 sets (4-6 reps)
    • Barbell Shrugs – 3 sets (10-12 reps)
    • Abs – 3 exercises in a circuit (3 sets) *
  • Legs, Calves
    • Back Squats – 3 sets @ 90% 1RM (2-3 reps), followed by 3 sets @ 80% 1RM (4-6 reps)
    • Front Squat – 4 sets (6-8 reps)
    • Romanian Deadlifts – 3 sets (6-8 reps)
    • Leg Extensions – 3 sets (6-8 reps)
    • Standing Dumbbell Calf Raises – 4 sets (12 reps)
  • 2 Days of Rest

*Here is a sample ab circuit, you will see this mentioned in the workout: 20 crunches, 20 leg raises, 20 bicycle crunches (Perform this circuit 3 times)