Eagle Strong Bodybuilding
Eagle Strong Programming
BodybuildingUnleash Your Strength. Build Mass. Dominate.
The Eagle Strong Bodybuilding Program is a 12-week, 5-day-per-week strength and hypertrophy system designed to take your physique and performance to the next level. Built on progressive overload, volume training, and intensity techniques, this program challenges you with no generic workouts—every session is unique to prevent plateaus and ensure continuous gains.
Expect heavy compound movements, controlled eccentric work, supersets, drop sets, and advanced intensity techniques to maximize muscle growth and strength. The program strategically builds over 12 weeks, culminating in 1RM testing and peak performance assessments to validate your progress.
Whether you're looking to pack on lean muscle, break through strength barriers, or refine your physique, this program is built to push limits and deliver results.
Are you ready to train like an Eagle?
Chest & Biceps (Fundamental Strength & Volume)
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Barbell Bench Press – 4x8-10 (Moderate weight, focus on controlled tempo) Incline Dumbbell Press – 4x10-12 (Pause at bottom for 2 seconds) Machine Chest Press – 3x12-15 (Slow eccentric phase) Cable Flys – 3x12-15 (Hold peak contraction for 1 second) Barbell Curls – 4x10-12 (Strict form, no momentum) Incline Dumbbell Curls – 3x12-15 (Slow eccentric, controlled reps) Cable Rope Hammer Curls – 3x12-15 (Superset with previous movement)
Back & Triceps (Baseline Strength & Muscle Activation)
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Lat Pulldown – 4x8-10 (Controlled movement, full range of motion) Barbell Bent-Over Rows – 4x10-12 (Strict form, controlled tempo) Seated Cable Rows – 3x12-15 (Hold contraction at peak for 1 second) Dumbbell Pullover – 3x12-15 (Chest and lat activation focus) Close-Grip Bench Press – 4x8-10 (Triceps emphasis) Overhead Dumbbell Triceps Extension – 3x10-12 Triceps Rope Pushdowns – 3x12-15 (Controlled, slow reps)
Legs & Abs (Strength & Stability Work)
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Back Squat – 4x8-10 (Controlled descent, explosive ascent) Leg Press – 4x10-12 (Wide stance for quad and glute engagement) Romanian Deadlift – 3x10-12 (Hamstring stretch focus) Lunges – 3x12 (Each leg, bodyweight or weighted) Standing Calf Raise – 4x15-20 (Controlled tempo, full range of motion) Hanging Leg Raises – 3x15 (Strict form, avoid swinging) Weighted Decline Crunches – 3x12-15
Shoulders & Arms (Precision & Form Development)
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Seated Overhead Dumbbell Press – 4x8-10 (Moderate-heavy weight, strict form) Lateral Raises – 4x12-15 (Pause at top for 1 second) Rear Delt Flys – 3x12-15 (Slow eccentric phase) Face Pulls – 3x12-15 (Hold at peak contraction) EZ Bar Curl – 4x10-12 (Full range of motion) Dumbbell Skull Crushers – 3x10-12 Cable Reverse Curls – 3x12-15 (Focus on forearm activation)
Full Full Body & Conditioning (Endurance & Power Foundations) & Conditioning
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Deadlifts – 4x6-8 (Heavy but controlled, maintain proper form) Walking Lunges – 3x12 each leg (Controlled tempo, no rushing) Dumbbell Snatch – 3x8-10 each arm (Explosive power focus) Box Jumps – 3x12 (Controlled landing, max effort jumps) Sled Push – 4x20m (Full-body activation) Hanging Knee Raises – 3x15 (Slow and controlled reps) Ab Rollouts – 3x12-15 (Full core engagement)
The Eagle Strong Bodybuilding Program is not just another workout plan—it's a structured blueprint for serious strength and muscle growth. Every phase is designed to challenge, push, and transform you, ensuring you break through plateaus and achieve real,
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