OFFICIAL PLAN · FREE

ADERAP: Strength Bias — Heavy Compound Focus

3 DAYS · INTERMEDIATE · BARBELL, CABLE, MACHINE

Lower Strength

  1. Squat
    SquatLegs
  2. Bench Press
    Bench PressChest
  3. Barbell Row
    Barbell RowBack
  4. Calf Raise
    Calf RaiseLegs

Upper Strength

  1. Deadlift
    DeadliftBack
  2. Overhead Press
    Overhead PressShoulders
  3. Lat Pulldown
    Lat PulldownBack
  4. Barbell Curl
    Barbell CurlArms

Full Body Compounds

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