If you want to build strength and muscle, you should separate the two goals. In most cases, exercisers decide to build strength first and then use it to build muscle. This ten-week training program will go the other way.
These ten weeks of training will bring you gain in muscle and strength. For the first five weeks, you will pay attention to building mass and the second half to building strength, but you will also keep the muscles gained from the first half.
The phase of building muscle mass
At this stage, the emphasis will be on training volume, which will gradually increase until the fifth week in which there is a slowdown. It will also use more exercises and repetitions – these are done in the range of 10-12, while in the fifth week they will be halved.
You can schedule four training days, for example, on Mondays, Tuesdays, Thursdays and Fridays. The lower body workouts alternate with the upper body workouts. The numbers of series and weights vary according to the following schedule:
Week 1 – 3 sets per workout (ends 3-4 repetitions before failure)
Week 2 – 4 sets per workout (ends 2-3 repetitions before failure)
Week 3 – 5 sets per workout (ends 1-2 reps before failure) )
Week 4 – 6 sets per exercise (ends 0-1 repetitions before failure)
Week 5 – 2 sets per exercise (weights the same as in week 4)
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Day 1
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| Exercise | Series | Repetitions * |
| Hacken squats | 3, 4, 5, 6, 2 | 10-12 |
| Romanian deadlifts | 3, 4, 5, 6, 2 | 10-12 |
| Squats on one leg | 3, 4, 5, 6, 2 | 10-12 |
| Standing extensions | 3, 4, 5, 6, 2 | 10-12 |
| Shorteners | 3, 4, 5, 6, 2 | 10-12 |
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Day 2
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| Exercise | Series | Repetitions * |
| Cranks with load | 3, 4, 5, 6, 2 | 10-12 |
| Removing the upper pulley with a narrow undercut | 3, 4, 5, 6, 2 | 10-12 |
| One-handed pressures on a sloping bench | 3, 4, 5, 6, 2 | 10-12 |
| Biceps strokes | 3, 4, 5, 6, 2 | 10-12 |
| Removing the upper pulley | 3, 4, 5, 6, 2 | 10-12 |
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Day 3
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| Exercise | Series | Repetitions * |
| Squats | 3, 4, 5, 6, 2 | 10-12 |
| Pre – digging | 3, 4, 5, 6, 2 | 10-12 |
| Extensions | 3, 4, 5, 6, 2 | 10-12 |
| Standing extensions | 3, 4, 5, 6, 2 | 10-12 |
| Lifting legs in suspension | 3, 4, 5, 6, 2 | 10-12 |
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Day 4
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| Exercise | Series | Repetitions * |
| Benchpress | 3, 4, 5, 6, 2 | 10-12 |
| Big barbell pulls in the forward bend | 3, 4, 5, 6, 2 | 10-12 |
| Standing pressures | 3, 4, 5, 6, 2 | 10-12 |
| Tightening | 3, 4, 5, 6, 2 | 10-12 |
| Biceps strokes with single arms | 3, 4, 5, 6, 2 | 10-12 |
The phase of building strength
While the first phase was about training volumes, the second concentrates on intensity. Weight per barbell and number of sets must be added each week to ensure progress. It will use fewer exercises and you can relax longer between sets.
There are also four training days (after the second, take 1 day off, after the fourth 2 days) and the basis of each is multi-joint exercises. Repetitions in the working series range from five to seven, in the fifth week they are halved. The number of series and intensity develop according to the same schedule as in the first phase.
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Day 1
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| Exercise | Series | Repetitions * |
| Squats | 3, 4, 5, 6, 2 | 5-7 |
| Legpress | 3, 4, 5, 6, 2 | 5-7 |
| Romanian deadlift | 3, 4, 5, 6, 2 | 5-7 |
| Burying in bed | 3, 4, 5, 6, 2 | 5-7 |
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Day 2
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| Exercise | Series | Repetitions * |
| Zhyby | 3, 4, 5, 6, 2 | 5-7 |
| Benchpress | 3, 4, 5, 6, 2 | 5-7 |
| Leaning in the forward bend | 3, 4, 5, 6, 2 | 5-7 |
| Pressures with a large barbell on a sloping bench | 3, 4, 5, 6, 2 | 5-7 |
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Day 3
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| Exercise | Series | Repetitions * |
| Deadlifts | 3, 4, 5, 6, 2 | 5-7 |
| Squats | 3, 4, 5, 6, 2 | 5-7 |
| Burying | 3, 4, 5, 6, 2 | 5-7 |
| Hacken squats | 3, 4, 5, 6, 2 | 5-7 |
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Day 4
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| Exercise | Series | Repetitions * |
| Standing pressures | 3, 4, 5, 6, 2 | 5-7 |
| T-bar pulls in the forward bend | 3, 4, 5, 6, 2 | 5-7 |
| Pressures on the Hammer Strength machine | 3, 4, 5, 6, 2 | 5-7 |
| Shrug | 3, 4, 5, 6, 2 | 5-7 |