1x Everyday Strength & Hypertrophy

Are you the average guy/gal who wants a program to fit all needs? want to get stronger for your sport? want to beat your friends in armwrestling? this program will prepare you for everyday life.

To start, focus on proper form (easily learned on YouTube) and progressive overload.

 Double progression involves starting at the lower end of the rep range, increasing reps to the top, then adding weight. Small increments, like 5 lbs at a time, allow you to handle heavier loads over time.

Rest, recovery, nutrition, and hydration are just as important as lifting.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Squat (Barbell)

Deadlift (Barbell)

Overhead Press (Barbell)

Pull-Up (Weighted)

Barbell Row

Bench Press (Barbell)

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