Stronger Tomorrow
Bodybuilding, Strength & Conditioning, WeightliftingThis program is designed for an intermediate lifter who has made some gains in the gym but is looking for more structure and progression to level up their programming.
As the weeks of each phase progress, try to go up in weight on the main lifts with the rep scheme staying the same, this is how you know you are achieving progressive overload.
The accessory work is primarily in the 8-12 rep range to give you a good pump and hypertrophy stimulus, you want to be taking most of those sets within a rep or two of failure throughout the program to see the best results.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Arm Circles & Arm Swings
1 x 10
A2
Blackburn Series
1 x 5
A3
Scap Push-Up
1 x 10
A4
Push-Up
1 x 10
B
Bench Press
5, 3, 5, 5, 5, 5
C
Pendlay Row
5, 8, 8, 8, 8
D1
DB Incline Press
3 x 10
D2
Chest-Supported DB Row
3 x 10
E
Machine Shoulder Press
3 x 10
F
Pronated Lat Pulldown
3 x 12
G1
DB Bicep Curls
3 x 10
G2
DB Tricep Extension
3 x 10
H
Run
1 x 15:00
A1
Air Squat
1 x 10
A2
Jumping Jacks
1 x 15
A3
Knee Hug
1 x 5
A4
Dynamic Hamstring Stretch
1 x 5
A5
Lateral Hip Opener
1 x 5
A6
Dynamic Quad Stretch
1 x 5
B
Back Squat
5, 3, 5, 5, 5, 5
C
BB Single Leg RDL
3 x 6
D1
Goblet Lateral Lunge
3 x 6
D2
Side Plank
3 x 30
E
Lying Leg Curl
3 x 12
F
Leg Extension
3 x 12
G1
Hanging Knees to Elbows
3 x 6
G2
DB Suitcase Hold
3 x 25
H
Treadmill Incline Walk
1 x 15:00
A1
Arm Circles & Arm Swings
1 x 10
A2
Blackburn Series
1 x 5
A3
Scap Push-Up
1 x 10
A4
Push-Up
1 x 10
B
Overhead Press
5, 3, 5, 5, 5, 5
C
Chin-Up
8, 8, 9, 9
D1
DB Bench Press
3 x 10
D2
1-Arm DB Row
3 x 10
E1
Cable Chest Fly: Shoulder Height
3 x 12
E2
Single Arm Cable Row
3 x 12
E3
Cable Lateral Raise
3 x 12
F1
Barbell Bicep Curl
3 x 10
F2
DB French Press
3 x 10
G
Run
1 x 15:00
A1
Air Squat
1 x 10
A2
Jumping Jacks
1 x 15
A3
Knee Hug
1 x 5
A4
Dynamic Hamstring Stretch
1 x 5
A5
Lateral Hip Opener
1 x 5
A6
Dynamic Quad Stretch
1 x 5
B
BB Conventional Deadlift
5, 3, 5, 5, 5, 5
C
BB Reverse Lunge
3, 8, 8, 8
D1
Dumbbell RDL
3 x 8
D2
Plank
3 x 45
E
Horizontal Leg Press
3 x 12
F1
Physioball Leg Curl
3 x 8
F2
Stir the Pot
3 x 10
F3
Crunch
3 x 30 @ MAX
G
Treadmill Incline Walk
1 x 15:00
