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Strength Training Programs

Discover proven strength training programs for beginners, intermediates, and advanced lifters to increase your FFMI score.

20 min read Updated: May 2024

Choosing the Right Program

Selecting the appropriate strength training program is crucial for maximizing your FFMI gains. The right program should match your experience level, goals, and available time.

Experience Levels

  • Beginner: 0-6 months of consistent training
  • Intermediate: 6 months - 2 years of consistent training
  • Advanced: 2+ years of consistent training

Below, you'll find detailed programs for each experience level, designed to maximize muscle growth and strength gains while increasing your FFMI score.

Beginner Program: Full-Body Foundation

This program is designed for those new to strength training. It focuses on learning proper form, building a foundation of strength, and introducing your body to resistance training.

Program Overview

  • Frequency: 3 days per week (e.g., Monday, Wednesday, Friday)
  • Duration: 8-12 weeks
  • Rest: At least one day between workouts
  • Progression: Add weight when you can complete all sets with good form

Workout A

  • Squats: 3 sets × 10 reps
  • Bench Press: 3 sets × 10 reps
  • Bent-Over Rows: 3 sets × 10 reps
  • Overhead Press: 3 sets × 10 reps
  • Planks: 3 sets × 30-60 seconds

Workout B

  • Romanian Deadlifts: 3 sets × 10 reps
  • Lat Pulldowns: 3 sets × 10 reps
  • Dumbbell Lunges: 3 sets × 10 reps per leg
  • Push-ups: 3 sets × 8-12 reps
  • Russian Twists: 3 sets × 10 reps per side

Pro Tip: For beginners, focus on mastering proper form before increasing weight. It's better to use lighter weights with perfect form than heavy weights with poor form.

Intermediate Program: Upper/Lower Split

This program introduces a split routine, allowing for more volume per muscle group while maintaining adequate recovery time.

Program Overview

  • Frequency: 4 days per week (e.g., Monday, Tuesday, Thursday, Friday)
  • Duration: 8-12 weeks
  • Split: Upper body (Monday/Thursday), Lower body (Tuesday/Friday)
  • Progression: Increase weight when you can complete all sets with 2 reps in reserve

Upper Body Day

  • Bench Press: 4 sets × 8 reps
  • Barbell Rows: 4 sets × 8 reps
  • Overhead Press: 3 sets × 10 reps
  • Lat Pulldowns: 3 sets × 10 reps
  • Lateral Raises: 3 sets × 12 reps
  • Tricep Pushdowns: 3 sets × 12 reps
  • Bicep Curls: 3 sets × 12 reps

Lower Body Day

  • Squats: 4 sets × 8 reps
  • Romanian Deadlifts: 4 sets × 8 reps
  • Leg Press: 3 sets × 10 reps
  • Leg Extensions: 3 sets × 12 reps
  • Leg Curls: 3 sets × 12 reps
  • Calf Raises: 4 sets × 15 reps

Advanced Program: Push/Pull/Legs

This advanced program provides maximum volume and specialization for each muscle group, allowing for optimal growth and strength gains.

Program Overview

  • Frequency: 6 days per week (e.g., Push, Pull, Legs, Push, Pull, Legs, Rest)
  • Duration: 8-12 weeks
  • Split: Push (chest/shoulders/triceps), Pull (back/biceps), Legs
  • Progression: Utilize periodization with varying rep ranges and intensities

Push Day

  • Bench Press: 5 sets × 5 reps (strength focus)
  • Incline Dumbbell Press: 4 sets × 8 reps
  • Overhead Press: 4 sets × 8 reps
  • Lateral Raises: 4 sets × 12 reps
  • Tricep Pushdowns: 3 sets × 12 reps
  • Chest Flyes: 3 sets × 12 reps
  • Tricep Extensions: 3 sets × 15 reps

Pull Day

  • Deadlifts: 5 sets × 5 reps (strength focus)
  • Barbell Rows: 4 sets × 8 reps
  • Pull-ups: 4 sets × 8-12 reps
  • Lat Pulldowns: 3 sets × 10 reps
  • Face Pulls: 3 sets × 15 reps
  • Bicep Curls: 4 sets × 10 reps
  • Hammer Curls: 3 sets × 12 reps

Legs Day

  • Squats: 5 sets × 5 reps (strength focus)
  • Romanian Deadlifts: 4 sets × 8 reps
  • Leg Press: 4 sets × 10 reps
  • Walking Lunges: 3 sets × 12 reps per leg
  • Leg Extensions: 3 sets × 12 reps
  • Leg Curls: 3 sets × 12 reps
  • Calf Raises: 4 sets × 15 reps

Progressive Overload Strategies

To continue making progress and increasing your FFMI, you need to implement progressive overload. Here are several strategies:

Volume Progression

Gradually increase the total work performed:

  • Add sets (e.g., from 3 to 4 sets)
  • Add reps (e.g., from 8 to 10 reps)
  • Add exercises for a muscle group

Intensity Progression

Gradually increase the weight used:

  • Linear progression (add weight each session)
  • Double progression (increase reps, then weight)
  • Percentage-based progression

Conclusion

These strength training programs provide a structured approach to building muscle and increasing your FFMI score. Remember that consistency, proper nutrition, and adequate recovery are essential components of success.

For optimal results, pair these training programs with proper nutrition as outlined in our Nutrition for Muscle Growth guide.

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