New
Strength and Muscle
10 weeks / 4 days per week
NEW
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Week 1
Day 1
Bench Press
AssistancePendlay Row
AssistanceCurl
AssistanceIncline • Bench Press
AssistanceStanding • Face Pull
AssistanceClose Grip • Bench Press
AssistanceFly
AssistanceRollout
AssistanceDay 2
Squat
AssistanceStanding • Calf Raise
AssistanceLying • Leg Curl
AssistanceBulgarian Split Squat
AssistanceHanging • Leg Raise
AssistanceSeated • Leg Press
AssistanceDay 3
Overhead • Press
AssistancePulldown
AssistanceStanding • Overhead • Press
AssistanceLateral • Raise
AssistanceIncline • Curl
AssistanceStanding • Triceps Extension
AssistanceSeated • Bent Over • Reverse Fly
AssistanceSide • Bend
AssistanceDay 4
Deadlift
AssistanceHip Thrust
AssistancePullover
AssistanceHammer Curl
AssistanceSeated • Row
AssistanceFront • Squat
AssistanceRussian Twist
AssistanceWeek 2
Day 1
Bench Press
AssistancePendlay Row
AssistanceCurl
AssistanceIncline • Bench Press
AssistanceStanding • Face Pull
AssistanceClose Grip • Bench Press
AssistanceFly
AssistanceRollout
AssistanceDay 2
Squat
AssistanceStanding • Calf Raise
AssistanceSeated • Leg Press
AssistanceLying • Leg Curl
AssistanceBulgarian Split Squat
AssistanceHanging • Leg Raise
AssistanceDay 3
Overhead • Press
AssistancePulldown
AssistanceStanding • Overhead • Press
AssistanceLateral • Raise
AssistanceIncline • Curl
AssistanceStanding • Triceps Extension
AssistanceSeated • Bent Over • Reverse Fly
AssistanceSide • Bend
AssistanceDay 4
Deadlift
AssistanceHip Thrust
AssistancePullover
AssistanceHammer Curl
AssistanceSeated • Row
AssistanceFront • Squat
AssistanceRussian Twist
AssistanceWeek 3
Day 1
Bench Press
AssistancePendlay Row
AssistanceCurl
AssistanceIncline • Bench Press
AssistanceStanding • Face Pull
AssistanceClose Grip • Bench Press
AssistanceFly
AssistanceRollout
AssistanceDay 2
Squat
AssistanceStanding • Calf Raise
AssistanceSeated • Leg Press
AssistanceLying • Leg Curl
AssistanceBulgarian Split Squat
AssistanceHanging • Leg Raise
AssistanceDay 3
Overhead • Press
AssistancePulldown
AssistanceStanding • Overhead • Press
AssistanceLateral • Raise
AssistanceIncline • Curl
AssistanceStanding • Triceps Extension
AssistanceSeated • Bent Over • Reverse Fly
AssistanceSide • Bend
AssistanceDay 4
Deadlift
AssistanceHip Thrust
AssistancePullover
AssistanceHammer Curl
AssistanceSeated • Row
AssistanceFront • Squat
AssistanceRussian Twist
AssistanceWeek 4
Day 1
Bench Press
AssistancePendlay Row
AssistanceCurl
AssistanceIncline • Bench Press
AssistanceStanding • Face Pull
AssistanceClose Grip • Bench Press
AssistanceFly
AssistanceRollout
AssistanceDay 2
Squat
AssistanceStanding • Calf Raise
AssistanceSeated • Leg Press
AssistanceLying • Leg Curl
AssistanceBulgarian Split Squat
AssistanceHanging • Leg Raise
AssistanceDay 3
Overhead • Press
AssistancePulldown
AssistanceStanding • Overhead • Press
AssistanceLateral • Raise
AssistanceIncline • Curl
AssistanceStanding • Triceps Extension
AssistanceSeated • Bent Over • Reverse Fly
AssistanceSide • Bend
AssistanceDay 4
Deadlift
AssistanceHip Thrust
AssistancePullover
AssistanceSeated • Row
AssistanceHammer Curl
AssistanceFront • Squat
AssistanceRussian Twist
AssistanceWeek 5
Day 1
Bench Press
AssistancePendlay Row
AssistanceCurl
AssistanceIncline • Bench Press
AssistanceStanding • Face Pull
AssistanceClose Grip • Bench Press
AssistanceFly
AssistanceRollout
AssistanceDay 2
Squat
AssistanceStanding • Calf Raise
AssistanceSeated • Leg Press
AssistanceLying • Leg Curl
AssistanceBulgarian Split Squat
AssistanceHanging • Leg Raise
AssistanceDay 3
Overhead • Press
AssistancePulldown
AssistanceStanding • Overhead • Press
AssistanceLateral • Raise
AssistanceIncline • Curl
AssistanceStanding • Triceps Extension
AssistanceSeated • Bent Over • Reverse Fly
AssistanceSide • Bend
AssistanceDay 4
Deadlift
AssistanceHip Thrust
AssistancePullover
AssistanceSeated • Row
AssistanceHammer Curl
AssistanceFront • Squat
AssistanceRussian Twist
AssistanceWeek 6
Day 1
Bench Press
AssistancePendlay Row
AssistanceCurl
AssistanceIncline • Bench Press
AssistanceStanding • Face Pull
AssistanceClose Grip • Bench Press
AssistanceFly
AssistanceRollout
AssistanceDay 2
Squat
AssistanceStanding • Calf Raise
AssistanceSeated • Leg Press
AssistanceLying • Leg Curl
AssistanceBulgarian Split Squat
AssistanceHanging • Leg Raise
AssistanceDay 3
Overhead • Press
AssistancePulldown
AssistanceStanding • Overhead • Press
AssistanceLateral • Raise
AssistanceIncline • Curl
AssistanceStanding • Triceps Extension
AssistanceSeated • Bent Over • Reverse Fly
AssistanceSide • Bend
AssistanceDay 4
Deadlift
AssistanceHip Thrust
AssistancePullover
AssistanceSeated • Row
AssistanceHammer Curl
AssistanceFront • Squat
AssistanceRussian Twist
AssistanceWeek 7
Day 1
Bench Press
AssistancePendlay Row
AssistanceCurl
AssistanceIncline • Bench Press
AssistanceStanding • Face Pull
AssistanceClose Grip • Bench Press
AssistanceFly
AssistanceRollout
AssistanceDay 2
Squat
AssistanceStanding • Calf Raise
AssistanceSeated • Leg Press
AssistanceLying • Leg Curl
AssistanceBulgarian Split Squat
AssistanceHanging • Leg Raise
AssistanceDay 3
Overhead • Press
AssistancePulldown
AssistanceStanding • Overhead • Press
AssistanceLateral • Raise
AssistanceIncline • Curl
AssistanceStanding • Triceps Extension
AssistanceSeated • Bent Over • Reverse Fly
AssistanceSide • Bend
AssistanceDay 4
Deadlift
AssistanceHip Thrust
AssistancePullover
AssistanceSeated • Row
AssistanceHammer Curl
AssistanceFront • Squat
AssistanceRussian Twist
AssistanceWeek 8
Day 1
Bench Press
AssistancePendlay Row
AssistanceCurl
AssistanceIncline • Bench Press
AssistanceStanding • Face Pull
AssistanceClose Grip • Bench Press
AssistanceFly
AssistanceRollout
AssistanceDay 2
Squat
AssistanceStanding • Calf Raise
AssistanceSeated • Leg Press
AssistanceLying • Leg Curl
AssistanceBulgarian Split Squat
AssistanceHanging • Leg Raise
AssistanceDay 3
Overhead • Press
AssistancePulldown
AssistanceStanding • Overhead • Press
AssistanceLateral • Raise
AssistanceIncline • Curl
AssistanceStanding • Triceps Extension
AssistanceSeated • Bent Over • Reverse Fly
AssistanceSide • Bend
AssistanceDay 4
Deadlift
AssistanceHip Thrust
AssistancePullover
AssistanceSeated • Row
AssistanceHammer Curl
AssistanceFront • Squat
AssistanceRussian Twist
AssistanceWeek 9
Day 1
Bench Press
AssistancePendlay Row
AssistanceCurl
AssistanceIncline • Bench Press
AssistanceStanding • Face Pull
AssistanceClose Grip • Bench Press
AssistanceFly
AssistanceRollout
AssistanceDay 2
Squat
AssistanceStanding • Calf Raise
AssistanceSeated • Leg Press
AssistanceLying • Leg Curl
AssistanceBulgarian Split Squat
AssistanceHanging • Leg Raise
AssistanceDay 3
Overhead • Press
AssistancePulldown
AssistanceStanding • Overhead • Press
AssistanceLateral • Raise
AssistanceIncline • Curl
AssistanceStanding • Triceps Extension
AssistanceSeated • Bent Over • Reverse Fly
AssistanceSide • Bend
AssistanceDay 4
Deadlift
AssistanceHip Thrust
AssistancePullover
AssistanceSeated • Row
AssistanceHammer Curl
AssistanceFront • Squat
AssistanceRussian Twist
AssistanceWeek 10
Day 1
Bench Press
AssistancePendlay Row
AssistanceCurl
AssistanceIncline • Bench Press
AssistanceStanding • Face Pull
AssistanceClose Grip • Bench Press
AssistanceFly
AssistanceRollout
AssistanceDay 2
Squat
AssistanceStanding • Calf Raise
AssistanceSeated • Leg Press
AssistanceLying • Leg Curl
AssistanceBulgarian Split Squat
AssistanceHanging • Leg Raise
AssistanceDay 3
Overhead • Press
AssistancePulldown
AssistanceStanding • Overhead • Press
AssistanceLateral • Raise
AssistanceIncline • Curl
AssistanceStanding • Triceps Extension
AssistanceSeated • Bent Over • Reverse Fly
AssistanceSide • Bend
AssistanceDay 4
Deadlift
AssistanceHip Thrust
AssistancePullover
AssistanceSeated • Row
AssistanceHammer Curl
AssistanceFront • Squat
AssistanceRussian Twist
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