Strong & Muscular Workout Plan

Thick, powerful, imposing.

Maximum muscle with definition. Think rugby athlete or powerlifter who looks great.

4-8 reps per set

120s rest between sets

Minimal cardio

Priority Muscle Groups

chestbackshouldersquadshamstringstraps

Top Exercises for Strong & Muscular

Barbell Bench Press

chest · compound · intermediate

Retract shoulder blades and arch upper back slightly
Lower bar to mid-chest with elbows at ~45 degrees
Drive feet into the floor and press evenly

Barbell Row

back · compound · intermediate

Hinge at the hips to about 45 degrees
Pull bar to lower ribcage
Squeeze shoulder blades together at the top

T-Bar Row

back · compound · intermediate

Straddle the bar and hinge forward at the hips
Pull toward your chest keeping elbows tight
Brace your core to protect your lower back

Barbell Overhead Press

shoulders · compound · intermediate

Grip bar just outside shoulder width
Press bar straight overhead moving your head out of the way
Squeeze glutes to avoid excessive back arch

Barbell Squat

quads · compound · intermediate

Keep chest up and core braced throughout
Push knees out over toes as you descend
Drive through your whole foot to stand

Deadlift

back, hamstrings · compound · intermediate

Stand with feet hip-width, bar over mid-foot
Push the floor away rather than pulling the bar up
Keep bar close to your body the entire lift

Dumbbell Bench Press

chest · compound · intermediate

Keep dumbbells in line with mid-chest
Lower until upper arms are parallel to the floor
Press up and slightly inward without clanking weights

Decline Barbell Bench Press

chest · compound · intermediate

Secure legs under the pads before unracking
Lower bar to lower chest
Press up in a slight arc back toward the rack

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