Big and Strong Muscle Man

To not only get jacked and stacked and striated and bulbous but also to build a nice foundation of strength in the core compound lifts.

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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

Calf Raise (Leg Press)

Bench Press (Barbell)

Wide Grip Lat Pulldown

Incline Bench Press (Dumbbell)

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Squat (Barbell)

Leg Extension

Seated Hamstring Curl

Good Morning

Decline Crunch (Weighted)

Bench Press (Paused)

Wrist Curls

Seated Shoulder Press (Dumbbell)

Pec Deck (Machine)

JM Press

Lu Raise

Stiff Leg Deadlift

Decline Crunch

Preacher Curl (Barbell)

Lat Pulldown (Single Arm)

Seated Row (Cable)

Shrug (Dumbbell)

Hammer Curl

Leg Press (45 Degrees)

Hip Adductor (Machine)

Seated Calf Raise

Overhead Press (Barbell)

Chest Fly (Cable)

Single Arm Pushdown

Deadlift (Barbell)

Underhand Lat Pulldown

Lat Prayer

Bayesian Curl

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