When it comes to building crazy strength and massive size in the gym these three exercises must be a main staple in your training routine. First exercise is the standard barbell squat, this can be administered in many different ways and rep schemes but for maximum strength and size this is essential. Next is the standing overhead press most people negate this movement and go to bench press but by performing this movement in a standing position you are able to brace your core and use multiple upper body intrinsic muscles to stabilize your pressing movement. And last but not least is the deadlift, without a doubt the mass monster of all exercises. This movement puts your body in the right position to engage every part of your posterior chain, for athletes looking to get bigger stronger and faster this the key to it all. Now that I have covered what exercises are essential now its time to put it into format to fully achieve success in your training. Down below I put together a sample training split for strength and size with these movements implemented into the program. Note this is a standard plan for beginner to intermediate individuals.
Day 1: Quads/Hamstrings/Calves
-Leg Extentions: 4x15 (warmup the knees with this exercise)
-Barbell Back Squat: 5x10,8,6,3,2 (1-2 warmup sets before starting working sets)
-Walking DB Lunges: 4 rounds 20 yards
-Leg Press: 4x12
-Hamstring Curls (seated or standing): 4x15
-Standing Calve Raises: 3x20
Day 2: Chest/Shoulders/Triceps
-DB standing side lateral raise: 4x15-20 reps (warmup shoulders)
-Standing Barbell Press: 5x12,10,8,6,3,2 (1-2 warmup sets before starting working sets)
-Reverse Pec Deck fly: 3x15
-DB Chest Press: 4x8-10 reps
-Cable Tricep Extention: 3x15
-E-Z Bar Skull Crushers: 3x15
Day 3: Back/Biceps/Calves
-Banded Goodmornings: 4x15 (warm up back and hips)
-Deadlift (conventional or sumo style): 5x12,10,8,6,3,2 (1-2 warmup sets if needed)
-Barbell Bent Over Rows: 4x8-10
-Lat Pulldowns: 3x12-15
-Seated Cable Rows: 3x12-15
-Standing Barbell Curl: 3x12-15
-Cable Curl: 3x15
-Donkey Calve Raises: 3x20
Day 1: Quads/Hamstrings/Calves
-Leg Extentions: 4x15 (warmup the knees with this exercise)
-Barbell Back Squat: 5x10,8,6,3,2 (1-2 warmup sets before starting working sets)
-Walking DB Lunges: 4 rounds 20 yards
-Leg Press: 4x12
-Hamstring Curls (seated or standing): 4x15
-Standing Calve Raises: 3x20
Day 2: Chest/Shoulders/Triceps
-DB standing side lateral raise: 4x15-20 reps (warmup shoulders)
-Standing Barbell Press: 5x12,10,8,6,3,2 (1-2 warmup sets before starting working sets)
-Reverse Pec Deck fly: 3x15
-DB Chest Press: 4x8-10 reps
-Cable Tricep Extention: 3x15
-E-Z Bar Skull Crushers: 3x15
Day 3: Back/Biceps/Calves
-Banded Goodmornings: 4x15 (warm up back and hips)
-Deadlift (conventional or sumo style): 5x12,10,8,6,3,2 (1-2 warmup sets if needed)
-Barbell Bent Over Rows: 4x8-10
-Lat Pulldowns: 3x12-15
-Seated Cable Rows: 3x12-15
-Standing Barbell Curl: 3x12-15
-Cable Curl: 3x15
-Donkey Calve Raises: 3x20
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