Week Long Strength Program- Sunday

I have been writing workouts for a while now, and have decided to make a strength program that covers one week and has 7 workouts. Each workout has lower volume (although still a decent amount) and covers multiple different aspects of strength that is often ignored. This prevents overtraining while also increasing your ability. While it may not be the optimal program for a powerlifter, it allows the average Joe to build substantial strength and not become so specialised he struggles to touch his toes.

The first workout focuses on the squat, and is undoubtedly one of the greatest strength exercises around. If performed properly, it improves nearly everything, including flexibility, muscle mass and vertical leap. This program also focuses on more than just the barbell back squat, as ignoring other variations ignores many othe vital aspects of physical strength. There are also some assistance exercises that work on typical weak points.

Back squat 5,5,4,3
Glute hamstring raise 3x10
Front squat 4x5
Leg extension 3x12
Zercher squat 3x12

While this workout is simple and the volume is quite low, if you use the appropriate weight you will feel like dying after this. I like the zercher squat because how much it hits the core along with the legs. An iron core is just as important for a big squat as strong legs, and it also also greatly reduces the risk of injury in everything. The volume also allows for your body to recover in time for Monday.

One of the things you will learn about training every day is just how strong the habit becomes, and when you miss a day the feeling is one of failure. This program certainly isn’t for everybody, but it sure will build consistency which is a prerequisite for success.