Terrible Tony's Basic Strength

Terrible Tony’s Basic Strength Program is a 3-day-per-week full-body workout plan designed for beginner to intermediate lifters. Each session combines compound and regular lifts to maximize functional strength and muscle growth while keeping workouts under 60 minutes. With an additional two days of cardio, this plan supports overall fitness, endurance, and a balanced routine.

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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

Push Focused day. Every set starts with a warm up of barbell then 25% of training weight

Squat (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Face Pull

Plank

Side Plank

Push Focus

Day for cardiovascular training. Do your best to at least get in 30 min at 120 heart rate or above. 

Cardio (Zone 2)

Cardio

Deadlift (Barbell)

Pull-Up (Assisted)

Lat Pulldown

Bent Over Row (Barbell)

Hanging Leg Raise

Pull Focus

Leg Press

Overhead Press (Barbell)

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Seated Hamstring Curl

Lunge (Dumbbell)

Farmer's Walk (Weighted)

Legs and Full Body

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