The Strong and Thick Programme

Phase 1 (4 weeks)

1-2 mins between sets.

Set 1 is a warm up set.

Set 2 with a heavy weight and decrease weight with each set.

On days off go for a run or at least get 10k steps in.

Monday

Deadlift 5 5 5

Incline 12 6 8 10 12

Bench Press 12 6 8 10 12

Pul up 10 10 10 10

Back row 12 6 8 10 12

Ab wheel 10 10

Wedneday

Front squat 5 5 5

Military press 12 6 8 10 12

Dips 12 6 8 10 12

Bicep curls 12 6 8 10 12

Plank 1 min x 2

Friday

Incline 12 6 8 10 12

Close grip Bench 12 6 8 10 12

Chin up 10 10 10

Back Rows 12 6 8 10 12

Heels to the heaven 10 10

Phase 2 (4 weeks)

Monday

Deadlift 5 3 2 2 3 5

Incline 5 3 2 2 3 5

Lateral raise 10 thick (5 sets - 20 seconds rest between sets)

Bicep curls 10 thick (5 sets - 20 seconds rest between sets)

Wednesday

Triceps dips 5 3 2 2 3 5

Back Rows 5 3 2 2 3 5

Triceps Push up 10 thick 5 sets - 20 seconds rest between sets)

Pull up 10 thick 5 sets - 20 seconds rest between sets)

Friday

Militray press 5 3 2 2 3 5

Stiff leg Deadlift 5 3 2 2 3 5

Close grip Bench 10 thick (5 sets - 20 seconds rest between sets)

Skulls 10 thick, 5 sets - 20 seconds rest between sets)

Hammers 10 thick 5 sets - 20 seconds rest between sets)

Ab wheel 10

Leg raises 10

Anderson obliques 10

Heels to the heaven 10

Plank 1 min

Phase 3 (4 weeks)

Monday

Deadlift 5 5 5

Incline 5 5 5

Bench Press 10 10 10 10

Back Rows 10 10 10 10

Pull ups 5 5 5 5 5

Ab wheel 10 10 10 10

Wednesday

Pull ups 5 5 5

Military press 5 5 5

Dips 5 5 5

Lateral raise 10 10 10 10

Curls 10 10 10 10

Friday

Back Rows 5 5 5

Squat 5 5 5

Incline 10 10 10 10

Skullz 10 10 10 10

Incline Hammers 10 10 10 10

Ab Wheel 10 10 10 10