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Exact matches only
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Featured
Nutrition
Strong Kitchen (Recipes)
Training
Uncategorized
Workouts

HULK STRENGTH – Workout Plan

This program is dedicated to those who Chase nothing but pure strength, HULK LIKE STRENGTH.

Strength program sri lanka

Strength GAINS are maintained through consistency, Nutrition and a well structured program, Different people have different Body types so note that this program is just for the purpose of understanding how a strength based program should look like. For custom based workouts , we would recommend you to Register for our online coaching Programs where we make customized programs focusing on your ideal body goal.

For this program, We shall be taking the top compound movements for each major muscle group and focus on strength based reps and sets. SPECIAL NOTICE – You need to have a good years of experience of lifting to follow this program, since your body needs to handle all the heavy weight, if you are a newbie or beginner we wouldn’t recommend to attempt this program.

The 3-Phase Plan to Get 25% Stronger in 12 Weeks | Muscle & Fitness

For the first week, lets follow this.

 DAY 1, DAY 3, Day 5 – Full Body 5rm – This method of lifting is a common lifting technique, one of the best to build a mind muscle strength connection, 1 week of this same training patter.

Exercise Sets Reps
Barbell Squats 5 5
Barbell Bench Press 5 5
Deadlift 5 5
Military Press 5 5
Tricep close grips 5 5
Bicep Barbell Curls 5 5

For the 2nd week, lets follow this.

DAY 1, DAY 3, Day 5 – Full Body Hypertrophy reps  The second week, you’d notice a shift in the exercises, from barbells to dumbbells, This is because dumbbells are significantly important when it comes to strength building, it builds an overall balance, and the reps increase to Hypertrophy levels, to make sure muscle growth is maintained throughout. Remember MORE Muscle MORE GAINS = STRENGTH

Exercise Sets Reps
Barbell Front Squats 3 12,10,10
Dumbell Bench Press 3 12,10,10
Barbell Rows 3 10,10,10
Dumbell Shoulder Press 3 10,8,8
Tricep Weighted Dips 3 12,10,10
Dumbell Curls 3 12,12,10

WEEK 3 – Repeat Week 1

Week 4 – Repeat Week 2.

 

For the 5th week, lets follow this.

DAY 1, DAY 3, Day 5 – Full Body 3rm  This is when we reach to the point where we test your peak strength levels and you push your limits, The rep ranges are low, but you push your very best. Note – We would recommend to have a solid warm up exercise for every muscle group, before starting the heavy reps.

Exercise Sets Reps
Barbell Squats 4 3
Dumbell Bench Press 4 3
Barbell Rows 4 3
Dumbell Shoulder Press 4 3
Tricep Overhead Dumbells 4 3
Bicep Barbell Curls 4 3

For the 6th week, lets follow this.

DAY 1, DAY 3, Day 5 – Full Body Hypertrophy.The second week, you’d notice a shift in the exercises, from barbells to dumbbells, This is because dumbbells are significantly important when it comes to strength building, it builds an overall balance, and the reps increase to Hypertrophy levels, to make sure muscle growth is maintained throughout. Remember MORE Muscle MORE GAINS = STRENGTH

Exercise Sets Reps
Leg Press 3 12,10,10
Cable Chest Flyes 3 12,10,10
Laptpull downs 3 10,10,10
Dumbbell Front Raises 3 10,8,8
Tricep Weighted Dips 3 12,10,10
Dumbbell Hammer Curls 3 12,12,10

For the 7th week, and FINAL WEEK lets follow this.

DAY 1, DAY 3, Day 5 – 1/2rpm – The final week where all your Best Compound movements are tested, lets make sure to get a good warm up for each muscle group, and then move onto 1-2 RPM for each exercise. This is when you go all out, stack up your very best and push by yourself for a clean 1 to 2 reps, Do keep a spotter next to you to be safe and dont ego lift. Listen to your mind.

Exercise Sets Reps
Barbell Squats 1/2 1 – 2
Barbell Bench Press / Dumbell Bench Press 1/2 1 -2
Barbell Deadlifts 1/2 1 – 2
Dumbell Shoulder Press / Barbell Military Press 1/2 1 – 2
Tricep Close grips 1/2 1 – 2
Bicep Barbell Curls 1/2 1 – 2

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