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BodyFit: strengthening plans



5×5 for muscle and strength

5x5 for muscle and strength
  • Duration: 4 weeks
  • Training status: Middle one
  • Goal: Gain strength
  • Weekly workouts: 3rd
  • Equipment: Minimal

5×5 is a simple program that is highly adaptable to your experience and equipment. It is only a four-week plan, but it should be repeated up to several months. Beginners who are ready to level up can use this plan, and advanced or advanced lifters can also benefit. The program instructions include options to adjust 5

5;5 to your level.

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Get strong 3 days a week

Get strong 3 days a week
  • Duration: 4 weeks
  • Training status: Middle one
  • Goal: Gain strength
  • Weekly workouts: 3rd
  • Equipment: Full gym

You don’t have to spend 5-6 days a week in the gym to build serious strength. This program is intended for anyone who wants to hunt strength in their training, but can really 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. Fortunately, simplicity and strength go hand in hand.

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Mike O’Hearn’s 12-week power bodybuilding training program

Mike OHearns Power Bodybuilding
  • Duration: 12 weeks
  • Training status: Middle one
  • Goal: Gain strength
  • Weekly workouts: 5
  • Equipment: Full gym

Part bodybuilding, part powerlifting – Mike O’Hearn’s “Power Bodybuilding” training concept builds muscle, strength and general fitness at the same time. Strength building powerlifts (squats, deadlifts, bench presses) form the core of this program, but are surrounded by bodybuilding exercises and rep areas. Every four weeks you systematically increase the weight you use for your main lifts. The result is a body that not only shows and walks, but shows and dominates – in a superhero style.

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

PH3
  • Duration: 1 – 3 weeks
  • Training status: Advanced
  • Goal: Gain strength
  • Weekly workouts: 5
  • Equipment: Full gym

Layne’s strength and muscle program is aimed at advanced lifters with a base of fitness who want to maximize their strength and muscle mass. It is about the “big three” lifts from powerlifting, but it also works for strong bodybuilders. They lift heavily, do targeted relief work to fill the gaps, and do blood flow restriction training to add extra volume without being spanked!

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Powerlifting for beginners

Powerlifting for beginners
  • Duration: 4 weeks
  • Training status: Beginner
  • Goal: Gain strength
  • Weekly workouts: 3rd
  • Equipment: Full gym

Powerlifting for beginners is based on a classic 5×5 style of large lifts and just the right amount of accessories with higher repetitions. It is only a four-week plan, but it should be repeated up to several months. Beginners who are ready to master the barbell lifts can benefit from this plan, but advanced or advanced lifters can also make big profits with it.

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Serious strength in 8 weeks

Heavy strength in 8 weeks
  • Duration: 8 weeks
  • Training status: Beginner
  • Goal: Gain strength
  • Weekly workouts: 4th
  • Equipment: Full gym

This eight-week strength program is aimed at people who train consistently, but may not stick to a structured, periodized plan for weeks or months. The first weeks of this plan are structured with exercises and repetitions that have been shown to build muscle and strength. In the further course of the plan you then switch to a more targeted work on strength building. With this progressive plan, you can learn firsthand how differences in programming lead to different results.

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Crouch every day

Crouch every day
  • Duration: 5 weeks
  • Training status: Advanced
  • Goal: Gain strength
  • Weekly workouts: 7
  • Equipment: Minimal

The squat is one of the most powerful human movements and has a number of advantages. If you squat hard every day, you will do more to transform your body than focus on something else. If you choose squat every day, you will master 11 different squat variations. They increase weight every day to ensure even growth and train other parts of the body after squatting so that you can build size wherever you want. And you can do everything in 60-90 minutes a day.

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Total package strength With Anthony Fuhrman

Total package strength
  • Duration: 6 weeks
  • Training status: Middle one
  • Goal: Gain strength
  • Weekly workouts: 4th
  • Equipment: Full gym

Fuhrman’s unique approach to strength building has helped him rise into the ranks of strong men – but this program is not just for strong athletes! It is for every aspiring lifter who knows the basics, wants to see the numbers on the bar go up and feel as good as they look.

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Increased: Build muscle and strength with Meg Squats

Raised
  • Duration: 8 weeks
  • Training status: Middle one
  • Goal: Gain strength
  • Weekly workouts: 5
  • Equipment: Full gym

Meg Squats’ Uplifted is for everyone who wants to learn the basics of strength training and want to feel the thrill when the weight on the bar increases. It can serve as an introduction to powerlifting training or as an efficient way to build up total body strength, muscles and general fitness. Each workout in Meg’s program focuses on variations on the three large lifts: squats, bench and deadlifts. Every day you work systematically on an elevator, do just the right amount of auxiliary work and end the work with an excuse-me-not to do muscle work!

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