Strength training by Nemanja

By Nemanja Matovic

	Intermediate (2-3 years)
	50 minutes/day \| 3 days/week \| 3 weeks
	Athletic Performance, Build Muscle, Gain Strength, Powerbuilding
	Barbell, Decline Bench, 2 x Dumbbell, Incline Bench, Row Cable Machine, Flat Bench, Triangle Lat/Low Row Attachment, Squat Rack, Lying Leg Curl Machine, 45 Degree Leg Press Machine, Pull up bar, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, Hi-Lo Pulley Cable Machine, Straight Bar Attachment Show More

Average Exertion

Average Cardio Intensity

This is great program for increasing strength and not so much for muscle building, but some of you will definitely see increase in muscle size also. First day will be upper body day, second day is lower body, than you will rest 1 day and hit upper body again. After that rest 1 day and start all over. Keep the reps same, but add weight. Repeat it for 4 times before you go for deload. You can add one more lower body day if you really want to. Workouts will be programmed in agonist-antagonist manner.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Day 2

Day 3:

Rest

Day 4:

Day 4

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
Circuit #1 - 10 rounds Rest 120s between rounds
1A.Decline Barbell Bench Press See Exercise Notes	10 rounds	4 reps	0s
1B.Bent Over Barbell Row See Exercise Notes	10 rounds	4 reps	120s
Circuit #2 - 10 rounds Rest 120s between rounds
2A.Incline Dumbbell Press See Exercise Notes	10 rounds	4 reps	0s
2B.Seated Cable Row See Exercise Notes	10 rounds	4 reps	120s

Day 2

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	10 sets	4 reps	180s
Circuit #2 - 4-6 rounds Rest 90s between rounds
2A.Lying Leg Curls See Exercise Notes	4-6 rounds	6 reps	0s
2B.45 Degree Leg Press See Exercise Notes	4-6 rounds	6 reps	90s
3.Walking Dumbbell Lunge See Exercise Notes	3-4 sets	8-10 reps	90s

Day 4

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Exercise	Sets	Reps	Rest
Circuit #1 - 10 rounds Rest 120s between rounds
1A.Standing Barbell Military Press (AKA Overhead Press) See Exercise Notes	10 rounds	4 reps	0s
1B.Pull-up See Exercise Notes	10 rounds	4 reps	120s
Circuit #2 - 10 rounds Rest 120s between rounds
2A.Cable Triceps Pressdown See Exercise Notes	10 rounds	4 reps	0s
2B.Cable Biceps Curl See Exercise Notes	10 rounds	4 reps	120s

Date Created: 1/10/2019, UTC

Last Updated: 10/26/2021, UTC

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