Stupid Strength, Serious Size

Gain size and strength with 4 days per week power building program. 
Program is best for lower level intermediate lifters. It is highly recommended that you take an extra rest day whenever needed. Feel free to switch out some of the free weight arm movements for machine movements or their dumbbell/barbell variations.
As well as substituting arm movements feel free to super set your bicep and triceps movements (it’s what I personally prefer).

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Pull-Up (Weighted)

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Lateral Raise (Cable)

Chest and Back

Squat (Barbell)

Leg Curl

Leg Extension

Standing Calf Raise

Skull Crusher (Dumbbell)

Bicep Curl (Barbell)

Legs and Arms 

Deadlift (Barbell)

Barbell Row

Chest Fly (Cable)

Lat Pulldown

Lateral Raise (Dumbbell)

Chest and Back 

Romanian Deadlift (Barbell)

Bicep Curl (Dumbbell)

Skull Crusher (Barbell)

Legs and Arms

Leg Press

Back Extension

Front Squat (Barbell)

Tricep Extension (Cable)

Bicep Curl (Cable)

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