2 day strength building program.

Building and improving a strength base to improve strength and athletic performance in other sports. This program is based on a 3-day week strength training schedule with at least one rest day in between training days. 

If you want to do cardiovasculair training like running it should be done on the training days, 8 hours or more before the strength training. Strength exercises like squats can be alternated with dumbell curls to shorten the total workout time. 3-5 min. rest between sets of all 80% 1RM exercises and 1-2 min. rest for all other exercises.

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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

Squat (Barbell)

Bicep Curl (Dumbbell)

Bench Press (Barbell)

Push Press (Barbell)

Hanging Leg Raise

monday workout

Deadlift (Barbell)

Dip (Bodyweight)

thursday workout

Hip Thrust (Barbell)

Hammer Curl

Incline Bench Press (Dumbbell)

Arnold Press

Plank

Good Morning

Bench Press (Dumbbell)

Bicep Curl (EZ Bar)

Bent Over Row (Dumbbell)

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