McDonald’s Winter Arc

This intermediate training program is designed to enhance strength and muscle development, specifically targeting the bench press, squat, and deadlift, which are foundational lifts in any strength regimen. The program incorporates a well-structured balance between volume and intensity, facilitating the dual goals of strength gain and hypertrophy. By integrating a decent volume into each session, participants can expect to see significant improvements in muscle size and strength over time. Moreover, recognizing individual weaknesses, this program places particular emphasis on weighted abdominal movements, addressing core stability and strength, which are crucial for overall performance and injury prevention. Through a combination of compound lifts and targeted accessory work, this program ensures a comprehensive approach to intermediate-level strength training, supporting lifters in their journey towards enhanced physical performance and muscular development.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Squat (Barbell)

Bench Press (Barbell)

Hamstring Curl

Cable Crunch

Decline Crunch

Deadlift (Barbell)

Dip (Bodyweight)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Roman Chair Sit Up

Leg Press

Pull-Up (Bodyweight)

Bicep Curl (EZ Bar)

Pullover (Dumbbell)

Suitcase Carry

Rear Delt Fly (Cable)

Incline Chest Press (Machine)

Seated Row (Cable)

Russian Twist (Dumbbell)

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