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Simple 3 weeks program
Strength
3 weeks / 4 days per week
Suffer now, gain later
Reviews
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Week 1
Day 1
Bench Press
Assistance
3 x 10 reps
Bent-over Row (Dumbbell)
Assistance
3 x 10 reps
Bench Press (Machine)
Assistance
3 x 10 reps
Pulldown (Machine plate loaded)
Assistance
3 x 10 reps
Curl (Dumbbell)
Assistance
3 x 12 reps
One Arm Curl (Cable)
Assistance
3 x 12 reps
Day 2
Press
Assistance
5 x 10 reps
Hack Press (Machine plate loaded)
Assistance
6 x 10 reps
Lateral Raise (Cable)
Assistance
4 x 10 reps
Leg Extension (Machine)
Assistance
3 x 12 reps
Lying Triceps Extension "Skull Crusher" (Barbell)
Assistance
3 x 12 reps
Seated Leg Curl (Machine)
Assistance
3 x 12 reps
Day 3
Incline Bench Press (Machine plate loaded)
Assistance
4 x 10 reps
Pulldown (Cable)
Assistance
4 x 12 reps
Seated Fly (Machine)
Assistance
3 x 12 reps
T-bar Row (Machine plate loaded)
Assistance
3 x 12 reps
Incline Curl (Dumbbell)
Assistance
4 x 10 reps
Preacher Curl (Barbell)
Assistance
4 x 10 reps
Day 4
Leg Press
Assistance
5 x 10 reps
Shoulder Press (Dumbbell)
Assistance
4 x 10 reps
Deadlift
Assistance
3 x 10 reps
Front Lateral Raise (Dumbbell)
Assistance
4 x 10 reps
Triceps Extension (Cable)
Assistance
3 x 12 reps
Seated Reverse Fly (Cable)
Assistance
3 x 12 reps
Week 2
Day 1
Bench Press
Assistance
4 x 8 reps
Bent-over Row (Dumbbell)
Assistance
4 x 8 reps
Bench Press (Machine)
Assistance
4 x 8 reps
Pulldown (Machine plate loaded)
Assistance
4 x 10 reps
Curl (Dumbbell)
Assistance
4 x 8 reps
One Arm Curl (Cable)
Assistance
4 x 8 reps
Day 2
Press
Assistance
5 x 8 reps
Hack Press (Machine plate loaded)
Assistance
6 x 8 reps
Lateral Raise (Cable)
Assistance
4 x 8 reps
Leg Extension (Machine)
Assistance
4 x 10 reps
Lying Triceps Extension "Skull Crusher" (Barbell)
Assistance
4 x 10 reps
Seated Leg Curl (Machine)
Assistance
4 x 10 reps
Day 3
Incline Bench Press (Machine plate loaded)
Assistance
4 x 8 reps
Pulldown (Cable)
Assistance
4 x 10 reps
Seated Fly (Machine)
Assistance
4 x 10 reps
T-bar Row (Machine plate loaded)
Assistance
4 x 10 reps
Incline Curl (Dumbbell)
Assistance
4 x 10 reps
Preacher Curl (Barbell)
Assistance
4 x 10 reps
Day 4
Leg Press
Assistance
5 x 8 reps
Shoulder Press (Dumbbell)
Assistance
4 x 10 reps
Deadlift
Assistance
4 x 8 reps
Front Lateral Raise (Dumbbell)
Assistance
4 x 10 reps
Triceps Extension (Cable)
Assistance
4 x 10 reps
Seated Reverse Fly (Cable)
Assistance
4 x 10 reps
Week 3
Day 1
Bench Press
Assistance
5 x 5 reps
Bent-over Row (Dumbbell)
Assistance
4 x 6 reps
Bench Press (Machine)
Assistance
5 x 5 reps
Pulldown (Machine plate loaded)
Assistance
4 x 10 reps
Curl (Dumbbell)
Assistance
4 x 8 reps
One Arm Curl (Cable)
Assistance
4 x 8 reps
Day 2
Press
Assistance
5 x 5 reps
Hack Press (Machine plate loaded)
Assistance
6 x 8 reps
Lateral Raise (Cable)
Assistance
4 x 8 reps
Leg Extension (Machine)
Assistance
4 x 8 reps
Lying Triceps Extension "Skull Crusher" (Barbell)
Assistance
4 x 8 reps
Seated Leg Curl (Machine)
Assistance
4 x 8 reps
Day 3
Incline Bench Press (Machine plate loaded)
Assistance
5 x 5 reps
Pulldown (Cable)
Assistance
5 x 6 reps
Seated Fly (Machine)
Assistance
5 x 6 reps
T-bar Row (Machine plate loaded)
Assistance
4 x 8 reps
Incline Curl (Dumbbell)
Assistance
5 x 6 reps
Preacher Curl (Barbell)
Assistance
5 x 6 reps
Day 4
Leg Press
Assistance
5 x 6 reps
Shoulder Press (Dumbbell)
Assistance
4 x 8 reps
Deadlift
Assistance
5 x 5 reps
Front Lateral Raise (Dumbbell)
Assistance
4 x 8 reps
Triceps Extension (Cable)
Assistance
4 x 8 reps
Seated Reverse Fly (Cable)
Assistance
4 x 8 reps
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