Chat GPT linear progression
Strength
7 weeks / 3 days per week
4 day linear strength training program with intense cardio on Wednesday.
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Week 1
Day 1
Bench Press
AssistanceOverhead • Press
AssistanceHigh Incline Dumbbell Press
AssistanceLateral • Raise
AssistanceTricep Pushdown
AssistanceDay 2
Box Squat
AssistanceHack Squat
AssistanceLeg Press
AssistanceDecline • Sit-up
AssistanceDay 3
Deadlift
AssistanceRomanian Deadlift
AssistanceBulgarian Split Squat
AssistanceSeated • Leg Curl
AssistanceDecline • Sit-up
AssistanceDay 4
Pull-Up
AssistanceBent Over • Row
AssistanceHigh Incline Dumbbell Press
AssistanceStanding • Face Pull
AssistanceBiceps Curl
AssistanceWeek 2
Day 1
Bench Press
AssistanceOverhead • Press
AssistanceHigh Incline Dumbbell Press
AssistanceLateral • Raise
AssistanceTricep Pushdown
AssistanceDay 2
Box Squat
AssistanceHack Squat
AssistanceLeg Press
AssistanceDecline • Sit-up
AssistanceDay 3
Deadlift
AssistanceRomanian Deadlift
AssistanceBulgarian Split Squat
AssistanceSeated • Leg Curl
AssistanceDecline • Sit-up
AssistanceDay 4
Pull-Up
AssistanceBent Over • Row
AssistanceHigh Incline Dumbbell Press
AssistanceStanding • Face Pull
AssistanceBiceps Curl
AssistanceWeek 3
Day 1
Bench Press
AssistanceOverhead • Press
AssistanceHigh Incline Dumbbell Press
AssistanceLateral • Raise
AssistanceTricep Pushdown
AssistanceDay 2
Box Squat
AssistanceHack Squat
AssistanceLeg Press
AssistanceDecline • Sit-up
AssistanceDay 3
Deadlift
AssistanceRomanian Deadlift
AssistanceBulgarian Split Squat
AssistanceSeated • Leg Curl
AssistanceDecline • Sit-up
AssistanceDay 4
Pull-Up
AssistanceBent Over • Row
AssistanceHigh Incline Dumbbell Press
AssistanceStanding • Face Pull
AssistanceBiceps Curl
AssistanceWeek 4
Day 1
Bench Press
AssistanceOverhead • Press
AssistanceHigh Incline Dumbbell Press
AssistanceLateral • Raise
AssistanceTricep Pushdown
AssistanceDay 2
Recommended undefined Exercises
Box Squat
AssistanceHack Squat
AssistanceLeg Press
AssistanceDecline • Sit-up
AssistanceDay 3
Deadlift
AssistanceRomanian Deadlift
AssistanceBulgarian Split Squat
AssistanceSeated • Leg Curl
AssistanceDecline • Sit-up
AssistanceDay 4
Pull-Up
AssistanceBent Over • Row
AssistanceHigh Incline Dumbbell Press
AssistanceStanding • Face Pull
AssistanceBiceps Curl
AssistanceWeek 5
Day 1
Bench Press
AssistanceOverhead • Press
AssistanceHigh Incline Dumbbell Press
AssistanceLateral • Raise
AssistanceTricep Pushdown
AssistanceDay 2
Box Squat
AssistanceHack Squat
AssistanceLeg Press
AssistanceDecline • Sit-up
AssistanceDay 3
Deadlift
AssistanceRomanian Deadlift
AssistanceBulgarian Split Squat
AssistanceSeated • Leg Curl
AssistanceDecline • Sit-up
AssistanceDay 4
Pull-Up
AssistanceBent Over • Row
AssistanceHigh Incline Dumbbell Press
AssistanceStanding • Face Pull
AssistanceBiceps Curl
AssistanceWeek 6
Day 1
Bench Press
AssistanceOverhead • Press
AssistanceHigh Incline Dumbbell Press
AssistanceLateral • Raise
AssistanceTricep Pushdown
AssistanceDay 2
Box Squat
AssistanceHack Squat
AssistanceLeg Press
AssistanceDecline • Sit-up
AssistanceDay 3
Deadlift
AssistanceRomanian Deadlift
AssistanceBulgarian Split Squat
AssistanceSeated • Leg Curl
AssistanceDecline • Sit-up
AssistanceDay 4
Pull-Up
AssistanceBent Over • Row
AssistanceHigh Incline Dumbbell Press
AssistanceStanding • Face Pull
AssistanceBiceps Curl
AssistanceWeek 7
Day 1
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