Strenght surge by JV

This program strategically incorporates key lifts to build strength while focusing on muscular hypertrophy. Here’s a quick overview of your weekly training:

Monday: Upper body plus optional zone 2 cardio.
Tuesday: Lower body.
Wednesday: Zone 2 cardio.
Thursday: Upper body.
Friday: Lower body.
Saturday: VO2 max training.

This balanced approach ensures comprehensive development with ample recovery and is designed for lifters who want to maximize muscle growth and improve overall fitness.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Barbell)

Chest Supported Row (Machine)

One Arm Lateral Raise (Cable)

Preacher Curl (Barbell)

Tricep Pushdown (Cable)

Cardio (Zone 2)

Deadlift (Barbell)

Nordic Curl

Leg Press

Standing Calf Raise

Abs Crunch (Machine)

Wrist Curls

Dip (Weighted)

Chin-Up (Weighted)

Shoulder Press (Machine)

Wide Grip Lat Pulldown

Overhead Tricep Extension (Cable)

Bicep Curl (Cable)

Pec Deck (Machine)

Hack Squat

Seated Calf Raise

Lying Leg Curl

Leg Extension

Back Extension (Weighted)

Reverse Wrist Curl (Dumbbell)

Running, cycling, rowing or ski-erg.
Rest 1:1

VO2 Max Intervals

Running, cycling, rowing or ski-erg.
Rest 30 sek between sets

Running, cycling, rowing or ski-erg.
Rest 3 sek between sets

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