If you're looking to add MASSIVE strength and size with limited equipment, this program is what you need.
This program utilizes my two favorite pieces of equipment: barbells and dumbbells. Using free weights and calisthenics, this program will add numbers on your compound lifts while adding size in the process. This is a no BS, simple and effective 9 week program for those looking to supercharge their gains.
This program features a unique method of autoregulation using plus sets to determine weight jumps for following weeks. This 9 week program features 3 - 3 week mesocycles: an accumulation, strength, and peaking phase. At the end of the program, you will be afforded the opportunity to test your max on the squat, bench, and deadlift.
This program should be used with people who have at least a year of experience in the gym. You MUST have good technique on the squat, bench and deadlift in order to execute this program safely and effectively.
You can use this program whether you are an athlete in the early off-season, a fitness fanatic looking to build freak size, or a parent trying to provide for and protect their family.
A
Barbell Back Squat
5 x 5
B
Barbell RDL
4 x 8
C
DB Reverse Lunge (Front Foot Elevated)
3 x 8
D
1-Arm DB Row
4 x 10
E
Hanging Knee Raise
4 x MAX
A
Ruck March
1 x 10 @ 20:00
A
Barbell Bench Press
5 x 5
B
DB Bench Press
3 x 8
C
DB Tricep Extension
4 x 10
D
Barbell Bicep Curl
4 x 12
E
DB Lateral Raise
4 x 12
A
Ruck March
1 x 10 @ 20:00
A
Barbell Deadlift
5 x 5
B
Forward Walking Lunges
4 x 8
C
Bent Over Row
4 x 10
D
30 Degree Incline DB Bench Press
3 x 10
E
Decline Crunch
4 x MAX
Coach Sasso is a former Division I baseball player, powerlifter, and CSCS strength coach. He has experience working with youth, high school, and collegiate athletes and has transformed the bodies of multiple clients. Coach Sasso mentored under legendary strength coach Zach Even-Esh.
This simple 9 week program is guaranteed to pack muscle and strength while providing autoregulation, keeping you fresh, healthy, and STRONG.
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