Strength Training Program
Advanced 8-week program focused on building maximal strength with low-rep, heavy compound movements.
Advanced5 days/week8 weeks
Program Overview
Who this is for: Experienced lifters with solid form looking to maximize strength gains
Progression: Focus on progressive overload with 2.5-5 lb increases weekly on main lifts
This strength program follows classic powerlifting methodology with low reps, heavy weight, and long rest periods. The focus is on neural adaptation and maximal force production.
Weekly Split
Day 1 - Squat Focus
Barbell Squat5 sets3-5 repsRest: 180 seconds
Front Squat3 sets3-5 repsRest: 120 seconds
Leg Press3 sets6-8 repsRest: 90 seconds
Leg Extensions3 sets8-12 repsRest: 60 seconds
Day 2 - Bench Press Focus
Barbell Bench Press5 sets3-5 repsRest: 180 seconds
Close Grip Bench Press3 sets3-5 repsRest: 120 seconds
Incline Dumbbell Press3 sets6-8 repsRest: 90 seconds
Tricep Pushdowns3 sets8-12 repsRest: 60 seconds
Day 3 - Deadlift Focus
Conventional Deadlift5 sets1-3 repsRest: 240 seconds
Rack Pulls3 sets3-5 repsRest: 180 seconds
Barbell Row3 sets5-8 repsRest: 120 seconds
Face Pulls3 sets12-15 repsRest: 60 seconds
Day 4 - Overhead Press Focus
Standing Overhead Press5 sets3-5 repsRest: 180 seconds
Push Press3 sets3-5 repsRest: 120 seconds
Dumbbell Shoulder Press3 sets6-8 repsRest: 90 seconds
Lateral Raises3 sets8-12 repsRest: 60 seconds
Day 5 - Accessory Work
Weighted Pull-ups3 sets5-8 repsRest: 120 seconds
Dips3 sets5-8 repsRest: 120 seconds
Barbell Curls3 sets6-10 repsRest: 90 seconds
Hammer Curls3 sets6-10 repsRest: 90 seconds
Day 6 - Rest
Rest day - Focus on recovery and nutrition
Day 7 - Rest
Rest day - Focus on recovery and nutrition