Introduction

This routine is meant for people who have either:

• Been lifting for under a year and are new to the gym.
• Been lifting for over a year but still look the same or aren’t as strong as they want to be.

First, let me state this isn’t your average “get in, get out” nonsense juicemonkey men’s health or lardass 5×5 routine. This is the real deal.

Forget about:

• Stupid isolation movements that stimulate your imagination more than your muscles
• Relying on dumbbell fluff and machines.
• Training lazy and maintaining mediocrity.

We’re going to get back to basics and use the tried-and-true exercises that actually work.

These exercises will be: bench, deadlift, squat, barbell row, chin ups (pull ups), dips, press, barbell curl, and overhead tricep extensions.

The idea here is simple: Strength first, size later. You need a strong base before you start chasing aesthetics. That’s how the pros did it, and that’s how you’ll do it.

And here we shall be focusing on linear progression: add weight to the bar every workout until that stalls then every week until that stalls and build real power. No shortcuts. No magic bullets.

Progression

Lower body lifts: Add 5-10 lbs once you hit 3×6

Upper body lifts: Add 2.5-5 lbs once you hit 3×6

Simple as that.

Workout Duration: 30-60 minutes. Get in, lift heavy, get out. No fucking around.

Some days you will be stronger than others and some days you will be able to do more reps or work than others. The body isn’t a machine that plays by the rules all the time and we can’t get caught up in failing to increase the weight.

If progress slows down then start adding weight every week. When that no longer yields results it’s time to move on to a new routine.

If you want to be the strongest guy in the room then this is what you need to do.

Workout Duration: 30-60 minutes. Get in, do the work, and get out.

You will stick to this routine until you can successfully perform the following for at least 1 rep but ideally 6-8:

Bench Press: 225 lbs

Deadlift: 405 lbs

Squat: 315 lbs

Press: 135 lbs

Curl: 110 lbs

Overhead Triceps Extension: 105 lbs

Row: 225 lbs

Weighted Dip: 95 lbs

Weighted Chin-up: 45 lbs

Which you will be able to do depending on your commitment to the routine in about 6 to 8 months.

These are rough estimates based on proportional strength across lifts. Your actual numbers might vary depending on your leverages and specific training.

Cut out the fluff, stop wasting your time, and focus on what works. Lift heavy, stay consistent, and get stronger. That’s how you build muscle that actually matters.

The Routine

---

Monday/Thursday – Chest/Back + Arms

Bench Press – 3 x 6

Incline Dumbbell Press: 2-3 x 8-12

Barbell Rows – 2×6-8

Weighted Chin Ups or One Arm Chin Up Practice – 3 x 6

Overhead Barbell Tricep Extensions – 3 x 6-8

Barbell Curls – 3 x 6-8

Hammer Curls – 2 x 15-20


Finisher:

Rope Pushdowns – 25-50 total reps

Shrugs – 30-50 total reps

---

Tuesday, Friday – Shoulders + Lower-body/Abs

Seated or Standing Barbell Press – 3 x 6

Lateral Raises – 3 x 10-15

Back Squats – 3 x 6

Deadlifts – 3 x 3-5

Leg Extensions – 3 x 15

Finisher:

Calf Raises – 50 total reps

Hanging Leg Raises – 75-100 total reps

---

Why It Works

1. Builds a solid foundation of strength.

2. We hit every muscle twice in a week.

3. Is progressive.

4. Focused on the main lifts.

Do the basics. Progress will come, trust me.