STRENGHT AND SIZE!!

Gain as much strength and weight as fast as possible for novice to intermediate lifters.
If you are between intermediate and advanced, you can do a break after 2 days, so it's considered 6 days in an 8 days cycle

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

High Bar Squat (Barbell)

Leg Extension

Leg Curl

Weighted Single Leg Calf Raises

Hanging Leg Raise

Neck Curl

Neck Extension

Bench Press (Barbell)

Incline Bench Press (Barbell)

Pull-Up (Weighted)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Deadlift (Barbell)

Front Squat (Barbell)

Cable Crunch

Overhead Press (Barbell)

Chin-Up (Weighted)

Seated Wide-Grip Row (Cable)

Bicep Curl (Barbell)

Tricep Extension (Cable)

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