This Program is to Gain SERIOUS Strength with the side effect of gaining SERIOUS Muscle! I developed this program for bodybuilders who want to lift weight like power lifters. At the start you will find your 1 rep max for flat bench, squat, and dead lift in order to lift the proper weight for the 1st 2nd and 3rd months. At the end of the program you will be maxing out.

At the start of the workout program Figure out your 1 REP MAX. You will be astonished at the end of the 3rd month.

MONTH 1 75% 1RM 10-12 reps
Day 1: Push
Day 2: Rest
Day 3: Legs
Day 4: Push Asst.
Day 5: Pull

PUSH
Bench 5 sets
Incline Bench 2 sets
Military Press 3 sets
Upright Rows 3 sets
Skull Crushers 3 sets
Dips 3 sets

LEGS
Squat 5 sets
Leg Press 3 sets
Leg Ext 3 sets
Leg Curl 3 sets
Weighted Calf Raises 3 sets

PUSH ASST
Bench 5 sets 5 reps with 75% of 1RM
Dips Super Set with Lateral Raises 4 sets
Any Ab work out

PULL
Deadlift 5 sets
Weighted Chins 3 sets
Barbell Rows 3 sets
Chins 2 sets
Dumbell Curls 3 sets
Preacher Curls 2 sets

MONTH 2 80% 1RM 8-10 reps
Day 1: Pull
Day 2: Rest
Day 3: Legs
Day 4: Pull Asst.
Day 5: Push

PULL
Deadlift 5 sets
Weighted Chins 3 sets
Barbell Rows 3 sets
Chins 2 sets
Dumbell Curls 3 sets
Preacher Curls 2 sets

LEGS
Squat 5 sets
Lunges 3 sets
Leg Ext 3 sets
Leg Curl 3 sets
Weighted Calf Raises 3 sets

Pull Asst
Deadlifts 5 sets 5 reps
Chins super set with Dumbell Curls

PUSH
Bench 5 sets
Incline Bench 2 sets
Military Press 3 sets
Upright Rows 3 sets
Skull Crushers 3 sets
Dips 3 sets

Month 3 *Broken up into weeks*
Day 1: Push
Day 2: Rest
Day 3: Legs
Day 4: Rest
Day 5: Pull

WEEK 1: 6 reps

PUSH
Bench 4 sets
Incline Bench 3 sets
Military Press 3 sets
Upright Rows 3 sets
Skull Crushers 3 sets
Dips 3 sets

LEGS
Squat 4 sets
Leg Press 3 sets
Leg Ext 3 sets
Leg Curl 3 sets
Weighted Calf Raises 3 sets

PULL
Deadlift 4 sets
Weighted Chins 3 sets
Barbell Rows 3 sets
Chins 3 sets
Dumbell Curls 3 sets
Preacher Curls 3 sets

WEEK 2: 4 reps (remember always to do warm up sets)

PUSH
Bench 3 sets
Incline Bench 2 sets
Military Press 2 sets
Upright Rows 2 sets
Skull Crushers 2 sets
Dips 2 sets

LEGS
Squat 3 sets
Leg Press 2 sets
Leg Ext 2 sets
Leg Curl 2 sets
Weighted Calf Raises 2 sets

PULL
Deadlift 3 sets
Weighted Chins 2 sets
Barbell Rows 2 sets
Chins 2 sets
Dumbell Curls 2 sets
Preacher Curls 2 sets

WEEK 3: 2 reps (remember always to do warm up sets)

PUSH
Bench 2 sets
Incline Bench 1 sets
Military Press 1 sets
Upright Rows 1 sets
Skull Crushers 1 sets
Dips 1 sets

LEGS
Squat 2 sets
Leg Press 1 sets
Leg Ext 1 sets
Leg Curl 1 sets
Weighted Calf Raises 1 sets

PULL
Deadlift 2 sets
Weighted Chins 1 sets
Barbell Rows 1 sets
Chins 1 sets
Dumbell Curls 1 sets
Preacher Curls 1 sets

WEEK 4

MAX OUT

Day 1: Bench
Day 2: Rest
Day 3: Squat
Day 4: Rest
Day 5: Deadlift

Good Luck!!! To give you an idea how good this work out is that i came up with, in 2006 i did this program and have not yet been able to come up with another program with this kind of results. At the start of the program my 1RM in Bench was 205 and at the end of the 3 Months my max was 315.