building muscle & strength
Strength leads to size. As opposed to the typical bodybuilding approach, exchange that for this two-month strength phase, and watch the gains come knocking! To maximize your training, you need a program that will strategically and purposefully help you reach your goal, leaving you on a different level than when you initially started. Even experienced lifters can benefit from having a better program. Now, given that your goal is to gain strength and mass, both your training and diet share the same importance.
Training Brief
To gain strength throughout the physique it is imperative that all muscle groups are trained to the fullest extent with a wide selection of exercises. With that said, you're mainly going to be performing compound movements using moderate to heavy weight which will vary each week. By performing compound movements, you'll be able to target more muscle groups and lift heavier loads to reach the goal you want. Your training schedule will be 2 days on and 1 day off. Eg: that means that if you train on Monday and Tuesday, you will rest on Wednesday, then you will train again on Thursday and Friday, then rest on Saturday. You'll keep repeating this pattern for all 8 weeks. Your workouts will consist of a mix of exercises that will work both push and pull muscles as opposed to split training. On your rest days, you will need to stay active but you won't be weight training. Instead you'll be performing high intensity cardio training. Sets will be of anywhere up to four and as for the rep range, anywhere between 8 and 15 reps. In terms of the weight, this is down to you and your capabilities. For this goal you should be using moderate to heavy weight when performing your exercises. However, don't let your ego get the better of you. Lift what you can whilst maintaining good form and consistent contractions.
8-week workout plan
- Program Navigation
legs and abs
moderate weight this week
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | Barbell squats | 03 | 8 |
| 02 | Romanian Deadlift | 03 | 10 |
| 03 | Dumbbell Lunges | 03 | 15 |
| 04 | barbell ab rollout | 03 | 10 |
chest delts back
You came back!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell bench press | 03 | 8 |
| 02 | bent over barbell row | 03 | 10-12 |
| 03 | overhead barbell press | 03 | 10-12 |
| 04 | underhand cable pulldowns | 03 | 10-12 |
active rest
cardio
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
Oh, you thought you could kick back today huh? Well I hate to break it to you bud, you need the cardio. Remember to go with high-intensity interval cardio, and it's best to do cardio first thing in the morning so it's over and done with.
Remember at each interval listed you need to alter the intensity on the stair master utilizing the different levels. for example, at the 3-5 minute mark increase the level of intensity to level 2.
| № | Interval | Exercise / Level | Duration |
|---|---|---|---|
| 01 | stair master | 30min | |
| minutes 1-2 | level 1 | 3min | |
| minutes 3-5 | level 2 | 3min | |
| minutes 6-9 | level 3 | 3min | |
| minutes 10-11 | level 2 | 3min | |
| minutes 12-15 | level 3 | 3min | |
| minutes 16-17 | level 2 | 3min | |
| minutes 18-21 | level 3 | 3min | |
| minutes 22-24 | level 2 | 3min | |
| minutes 25-26 | level 1 | 3min |
legs and abs
Don't skip legs!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell deadlift | 03 | 8 |
| 02 | dumbbell lunges | 03 | 15 |
| 03 | hamstring curl | 03 | 10-12 |
| 04 | leg extensions | 03 | 10-12 |
chest delts back
Day 5 well done!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | standing shoulder press | 03 | 8 |
| 02 | weighted pull ups | 03 | 8 |
| 03 | incline dumbbell bench press | 03 | 10-12 |
| 04 | seated cable rows | 03 | 10-12 |
legs and abs
moderate weight this week
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | Barbell squats | 03 | 8 |
| 02 | Romanian Deadlift | 03 | 10 |
| 03 | Dumbbell Lunges | 03 | 15 |
| 04 | barbell ab rollout | 03 | 10 |
chest delts back
put your back into it
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell bench press | 03 | 8 |
| 02 | bent over dumbbell row | 03 | 10-12 |
| 03 | overhead barbell press | 03 | 10-12 |
| 04 | underhand cable pulldowns | 03 | 10-12 |
legs and abs
you weren't born a quitter
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell deadlift | 04 | 8 |
| 02 | dumbbell lunges | 04 | 15 |
| 03 | hamstring curl | 04 | 10-12 |
| 04 | leg extensions | 04 | 10-12 |
chest delts back
hustle your bustle
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | standing shoulder press | 04 | 8 |
| 02 | weighted pull ups | 04 | 8 |
| 03 | incline dumbbell bench press | 04 | 10-12 |
| 04 | seated cable rows | 04 | 10-12 |
legs and abs
heavy weight this week
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell squat | 03 | 6 |
| 02 | romanian deadlift | 03 | 8 |
| 03 | single leg squat | 03 | 12 |
| 04 | barbell ab rollout | 03 | 10 |
| 05 | hanging leg raises | 03 | 10 |
chest delts back
shoulders like boulders
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell bench press | 03 | 6 |
| 02 | bent over dumbbell row | 03 | 8-10 |
| 03 | overhead barbell press | 03 | 10 |
| 04 | underhand cable pulldowns | 03 | 8-10 |
legs and abs
no pain, no gain son!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell deadlift | 03 | 6 |
| 02 | dumbbell lunges | 03 | 15 |
| 03 | hamstring curl | 03 | 8-10 |
| 04 | leg extensions | 03 | 8-10 |
chest delts back
let's move it
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | standing shoulder press | 03 | 6 |
| 02 | weighted pull ups | 03 | 6 |
| 03 | incline dumbbell bench press | 03 | 8-10 |
| 04 | seated cable rows | 03 | 8-10 |
legs and abs
heavy weight this week
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | Barbell squats | 04 | 6 |
| 02 | Romanian Deadlift | 04 | 8 |
| 03 | single leg squat | 04 | 15 |
| 04 | barbell ab rollout | 04 | 10 |
chest delts back
excuses don't burn calories
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell bench press | 04 | 6 |
| 02 | bent over dumbbell row | 04 | 8-10 |
| 03 | overhead barbell press | 04 | 8-10 |
| 04 | close grip barbell row | 04 | 8-10 |
legs and abs
on your feet maggot!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | dumbbell lunges | 03 | 15 |
| 02 | hamstring curl | 03 | 8-10 |
| 03 | barbell deadlift | 03 | 8 |
| 04 | leg extensions | 03 | 8-10 |
chest delts back
size matters
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | standing shoulder press | 04 | 6 |
| 02 | weighted pull ups | 04 | 6 |
| 03 | incline dumbbell bench press | 04 | 8-10 |
| 04 | seated cable rows | 04 | 8-10 |
legs and abs
moderate weight this week
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
FALAP = for as long as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | Barbell squats | 05 | 5 |
| 02 | Dumbbell Lunges | 03 | 10 |
| 03 | hamstring curl | 03 | 10 |
| 04 | plank | 03 | FALAP |
chest delts back
upright rows make em' grow
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell bench press | 04 | 6 |
| 02 | bent over barbell row | 03 | 10 |
| 03 | overhead barbell press | 03 | 10 |
| 04 | chin ups | 03 | AMAP |
legs and abs
did somebody say legs?
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell deadlift | 05 | 5 |
| 02 | barbell step ups | 03 | 15 |
| 03 | hamstring curl | 03 | 10 |
| 04 | leg extensions | 03 | 10 |
chest delts back
can't cheat if you take a seat
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | standing shoulder press | 05 | 5 |
| 02 | weighted pull ups | 05 | 5 |
| 03 | barbell bench press | 03 | 10 |
| 04 | seated cable rows | 03 | 10 |
legs and abs
heavy weight this week
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | Barbell squats | 05 | 3 |
| 02 | Dumbbell Lunges | 04 | 10 |
| 03 | hamstring curl | 04 | 10 |
| 04 | plank | 04 | FALAP |
chest delts back
deja vu...
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell bench press | 05 | 3 |
| 02 | bent over barbell row | 04 | 10 |
| 03 | overhead barbell press | 04 | 10 |
| 04 | chin ups | 04 | AMAP |
legs and abs
parallel or below makes em' grow
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell deadlift | 03 | 5 |
| 02 | barbell step ups | 04 | 15 |
| 03 | hamstring curl | 04 | 10 |
| 04 | leg extensions | 04 | 10 |
chest delts back
stonger by the minute
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | standing shoulder press | 05 | 3 |
| 02 | weighted pull ups | 05 | 3 |
| 03 | barbell bench press | 04 | 10 |
| 04 | seated cable rows | 04 | 10 |
legs and abs
heavy weight this week
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | Barbell squats | 06 | 3 |
| 02 | Dumbbell Lunges | 03 | 8 |
| 03 | hamstring curl | 03 | 8 |
| 04 | plank | 03 | AMAP |
chest delts back
if you ain't rackin', you ain't mackin'
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell bench press | 06 | 3 |
| 02 | bent over barbell row | 03 | 8-10 |
| 03 | overhead barbell press | 03 | 8 |
| 04 | chin ups | 03 | AMAP |
legs and abs
you're nearly there
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell deadlift | 06 | 3 |
| 02 | barbell step ups | 03 | 15 |
| 03 | hamstring curl | 03 | 10 |
| 04 | leg extensions | 03 | 10 |
chest delts back
this week flew by
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | standing shoulder press | 06 | 3 |
| 02 | weighted pull ups | 06 | 3 |
| 03 | incline dumbbell bench press | 03 | 8 |
| 04 | seated cable rows | 03 | 8 |
legs and abs
heavy weight this week
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
RM = rep max
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | Barbell squats | AMAP | 2-RM |
| 02 | Dumbbell Lunges | 02 | 8 |
| 03 | hamstring curl | 02 | 8 |
| 04 | plank | 03 | AMAP |
chest delts back
final week!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell bench press | AMAP | 2-RM |
| 02 | bent over dumbbell row | 02 | 8 |
| 03 | overhead barbell press | 02 | 8 |
| 04 | chin ups | 02 | AMAP |
legs and abs
bet you're glad you didn't skip legs
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell deadlift | AMAP | 2-RM |
| 02 | barbell step ups | 02 | 15 |
| 03 | hamstring curl | 02 | 10 |
| 04 | leg extensions | 02 | 10 |
chest delts back
damn! are those wings?
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | standing shoulder press | AMAP | 2-RM |
| 02 | weighted pull ups | 02 | AMAP |
| 03 | dumbbell bench press | 02 | 8 |
| 04 | seated cable rows | 02 | 8 |