| MAIN GOAL | FOR MUSCLE STRENGTHENING |
| TRAINING TYPE | FULL BODY DIFFICULTY LEVEL |
| DIFFICULTY | HARD LEVEL |
| DAYS PER WEEK | 3 DAYS |
| EQUIPMENT | FULL EQUIPMENT |
| GENDER | MOSTLY MEN |
Many times we focus on complex training methods and forget that a simple strength program can be just as effective as long as it is performed with the same zeal. Perhaps the most important thing in an annual fitness program is to have a rotation of at least two other programs.
This way, you avoid the general adaptation syndrome, that is, the property that your body has to get used to an external stimulus after being continuously subjected to it, thus reducing the benefits which you may have by doing the same program all year round.
The program
The specific strength program is mainly aimed at muscle strength, it consists of 3 training sessions per week, it is quite demanding and must always be done with your batteries full, meaning that you must always have at least one day free between each training session.
Each workout consists of the same full body exercises with a rotation in order to give the same weight to each complex muscle group per week as it is common to do more aggressively the first exercises of a program being more rested at the beginning.
| MONDAY | |||
| exercise | SET | REPS | REST |
| Barbell bench press | 4 | 6 | 90 sec. |
| Pulley pulls | 3 | 8 | 60 sec. |
| Pulley Chest Extensions | 3 | 10 | 60 sec. |
| Low rowing machine with closed grip | 3 | 8 | 60 sec. |
| Deep Seat – Squat | 3 | 10 | 120 sec. |
| Deadlifts with dumbbells | 3 | 8 | 90 sec. |
| Bicep curls with dumbbells | 2 | 8 | 60 sec. |
| Pulley triceps presses | 2 | 8 | 60 sec. |
| Wednesday | |||
| exercise | SET | REPS | REST |
| Pulley pulls | 4 | 8 | 60 sec. |
| Barbell bench press | 3 | 6 | 90 sec. |
| Low rowing machine with closed grip | 3 | 8 | 60 sec. |
| Pulley Chest Extensions | 3 | 10 | 60 sec. |
| Deep Seat – Squat | 3 | 10 | 120 sec. |
| Deadlifts with dumbbells | 3 | 8 | 90 sec. |
| Bicep curls with dumbbells | 2 | 8 | 60 sec. |
| Pulley triceps presses | 2 | 8 | 60 sec. |
| Friday | |||
| exercise | SET | REPS | REST |
| Deep Seat – Squat | 4 | 6 | 120 sec. |
| Deadlifts with dumbbells | 3 | 8 | 90 sec. |
| Barbell bench press | 3 | 8 | 90 sec. |
| Pulley pulls | 3 | 10 | 60 sec. |
| Pulley Chest Extensions | 3 | 10 | 60 sec. |
| Low rowing machine with closed grip | 3 | 8 | 60 sec. |
| Bicep curls with dumbbells | 2 | 8 | 60 sec. |
| Pulley triceps presses | 2 | 8 | 60 sec. |
A good diet and good rest is the second most important part of a training program, eat quality meals rich in carbohydrates and proteins, get a full 8 hours of rest at night, and increase your strength from then on if you follow the above program with reverence is simple a matter of time!
