OFFICIAL PLAN · FREE

ADERAP: Strength Bias — Heavy Compound Focus

3 DAYS · INTERMEDIATE · BARBELL, CABLE, MACHINE

Lower Strength

  1. SquatLegs
  2. Bench PressChest
  3. Barbell RowBack
  4. Calf RaiseLegs

Upper Strength

  1. DeadliftBack
  2. Overhead PressShoulders
  3. Lat PulldownBack
  4. Barbell CurlArms

Full Body Compounds

  1. Front SquatLegs
  2. Incline Bench PressChest
  3. Sumo DeadliftBack
  4. Pull-UpBack
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