Skanda Strength Protocol

The Skanda Strength Protocol is designed for novices to intermediate lifters who are short on time but still want to achieve a powerful, warrior-like physique. This program is optimized to deliver maximum results in just 3 days a week, efficiently targeting strength development and muscle growth. By combining the essentials of strength training with hypertrophy-focused exercises, the Skanda Strength Protocol helps you build a God-like physique while conquering your fitness goals with precision and intensity. Whether you're aiming to increase muscle mass, boost strength, or develop a balanced physique, this program provides a time-efficient path to transformation.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Pull-Up (Weighted)

Overhead Press (Barbell)

Chest Supported Row (Machine)

V-Handle Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

Upper

Squat (Barbell)

Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Standing Calf Raise

Decline Crunch

Lower

Incline Bench Press (Dumbbell)

Dip (Weighted)

Pec Deck (Machine)

Lateral Raise (Machine)

Overhead Tricep Extension (Cable)

Push

Pull-Up (Bodyweight)

Lat Pulldown

Dumbbell Row

Preacher Curl (EZ Bar)

Reverse Pec Deck

Pull

Deload Week

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