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BodyFit: Plans For Gaining Strength

bodyfit:-plans-for-gaining-strength

5×5 For Muscle And Strength

  • Duration: 4 Weeks
  • Fitness Level: Intermediate
  • Goal: Gain Strength
  • Workouts per Week: 3
  • Equipment: Minimal

5×5 is a simple program that is highly customizable based on your experience level and what equipment you have on hand. It’s only a four-week plan, but it’s meant to be repeated for up to several months. Beginners who are ready to level up can use this plan, and intermediate or advanced lifters can gain with it, as well. The program instructions include options for tailoring 5×5 to your level.

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Get Strong In 3 Days A Week

  • Duration: 4 Weeks
  • Fitness Level: Intermediate
  • Goal: Gain Strength
  • Workouts per Week: 3
  • Equipment: Full Gym

You don’t need to spend 5-6 days a week in the gym to build serious strength. This program is for anyone who wants to chase strength in their training, but can truly only swing it three times a week. When time is the hurdle, the enemy is complexity. The key to this program is to make everything brutally simple. Luckily, simplicity and strength go hand in hand.

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Mike O’Hearn’s Power Bodybuilding 12-Week Training Program

  • Duration: 12 Weeks
  • Fitness Level: Intermediate
  • Goal: Gain Strength
  • Workouts per Week: 5
  • Equipment: Full Gym

Part bodybuilding, part powerlifting, Mike O’Hearn’s “power bodybuilding” training concept builds muscle, strength, and overall fitness all at the same time. Strength-building powerlifts (squat, deadlift, bench press) form the core of this program, but they’re surrounded by bodybuilding exercises and rep ranges. Every four weeks, you’ll systematically increase the weight you use on your main lifts. The result is a body that’s not just show and go, but show and dominate—superhero-style.

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Ph3: Layne Norton’s Power Hypertrophy 13-Week Trainer

  • Duration: 13 Weeks
  • Fitness Level: Advanced
  • Goal: Gain Strength
  • Workouts per Week: 5
  • Equipment: Full Gym

Layne’s strength and muscle program is for advanced lifters with a base of fitness who want to maximize their strength and muscle mass. It’s centered around the “big three” lifts from powerlifting, but works for strong bodybuilders, too. You’ll lift heavy, do targeted accessory work to fill in the gaps, and perform blood flow restriction training to add extra volume without getting beat up!

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Powerlifting For Beginners

  • Duration: 4 Weeks
  • Fitness Level: Beginner
  • Goal: Gain Strength
  • Workouts per Week: 3
  • Equipment: Full Gym

Powerlifting for Beginners relies on a classic 5×5-style progression of the big lifts, plus just the right amount of higher-rep accessory work. It’s only a four-week plan, but it’s meant to be repeated for up to several months. Beginners who are ready to master the barbell lifts can thrive on this plan, but intermediate or advanced lifters can see great gains with it, as well.

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Serious Strength In 8 Weeks

  • Duration: 8 Weeks
  • Fitness Level: Beginner
  • Goal: Gain Strength
  • Workouts per Week: 4
  • Equipment: Full Gym

This eight-week strength program is designed for people who work out consistently but perhaps haven’t stuck with a structured, periodized plan for weeks or months straight. The initial weeks of this plan are structured with exercises and rep ranges that are proven to build muscle and strength. Then, as the plan progresses, you’ll transition into more focused strength-building work. This progressive plan lets you experience firsthand how differences in programming produce different results.

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Squat Every Day

  • Duration: 5 Weeks
  • Fitness Level: Advanced
  • Goal: Gain Strength
  • Workouts per Week: 7
  • Equipment: Minimal

The squat is one of the most powerful human movements and has a wide range of benefits. By squatting heavy every day, you’ll do more to transform your body than focusing on anything else. If you commit to Squat Every Day, you’ll master 11 different squat variations. You’ll increase weight daily to ensure consistent growth, and train other body parts after squatting so you can build size everywhere you want it. And you’ll do it all in 60-90 minutes per day.

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Total-Package Strength With Anthony Fuhrman

  • Duration: 6 Weeks
  • Fitness Level: Intermediate
  • Goal: Gain Strength
  • Workouts per Week: 4
  • Equipment: Full Gym

Fuhrman’s unique approach to strength building has helped him rise in the ranks of strongman—but this program isn’t just for strongman athletes! It’s for any aspiring lifter who wants to master the fundamentals, see the numbers on the bar go up, and feel as good as they look.

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Uplifted: Build Muscle And Strength With Meg Squats

  • Duration: 8 Weeks
  • Fitness Level: Intermediate
  • Goal: Gain Strength
  • Workouts per Week: 5
  • Equipment: Full Gym

Meg Squats’ Uplifted is for anyone who wants to learn the essentials of strength training and feel the thrill of seeing the weight on the bar go up. It can serve as an introduction to powerlifting-style training, or as an efficient way to build total-body strength, muscle, and overall fitness. Each workout in Meg’s program focuses on variations of the three big lifts: squat, bench, and deadlift. Each day you’ll work systematically on one lift, do just the right amount of accessory work, and then finish with some unapologetic gains-chasing muscle work!

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