Buff like She-ra!

Hey Adora,

This is a novice to intermediate program for gaining muscle if you only have three days a week to lift.

This program focuses on exercises that emphasize full range of motion, compound movements, free weights (but not always), and self-supported (as opposed to externally supported) movements.

Eating enough, resting enough, and mitigating daily stress will likely cause you not to have to deload or worry about systemic fatigue. Leading to building slabs of beef.

Add weight or reps every week, even if just a small amount. Push yourself hard (without losing form) every set! 

For the honor of Grayskull!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Skull Crusher (Barbell)

Bent Over Row (Barbell)

Upright Row (Barbell)

Split Squat (Dumbbell)

Stiff Leg Deadlift

Calf Raise (Bodyweight)

High Bar Squat (Barbell)

Deficit Deadlift (Barbell)

Deficit Push Up

Dip (Assisted)

Lat Prayer

Incline Curl (Dumbbell)

Lateral Raise (Dumbbell)

Lateral Raise (Cable)

Underhand Lat Pulldown

Overhead Tricep Extension (Cable)

Incline Bench Press (Dumbbell)

Good Morning

Leg Extension

Leg Curl

Cardio (Zone 2)

Optional Cardio

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