This document outlines a 6-week strength training program called S.P.E.C.I.A.L. that focuses on different muscle groups each day. The program is split into four sections (A, B, C, D) that target the back/biceps, chest/triceps, legs, and full body respectively. Each section lists 6 exercises along with the recommended sets, repetitions, and rest periods for weeks 1 through 6 to progressively overload the muscles. The goal is to build strength through compound and isolation exercises using weights, bodyweight, and resistance bands or cables.
This document outlines a 6-week strength training program called S.P.E.C.I.A.L. that focuses on different muscle groups each day. The program is split into four sections (A, B, C, D) that target the back/biceps, chest/triceps, legs, and full body respectively. Each section lists 6 exercises along with the recommended sets, repetitions, and rest periods for weeks 1 through 6 to progressively overload the muscles. The goal is to build strength through compound and isolation exercises using weights, bodyweight, and resistance bands or cables.
This document outlines a 6-week strength training program called S.P.E.C.I.A.L. that focuses on different muscle groups each day. The program is split into four sections (A, B, C, D) that target the back/biceps, chest/triceps, legs, and full body respectively. Each section lists 6 exercises along with the recommended sets, repetitions, and rest periods for weeks 1 through 6 to progressively overload the muscles. The goal is to build strength through compound and isolation exercises using weights, bodyweight, and resistance bands or cables.
This document outlines a 6-week strength training program called S.P.E.C.I.A.L. that focuses on different muscle groups each day. The program is split into four sections (A, B, C, D) that target the back/biceps, chest/triceps, legs, and full body respectively. Each section lists 6 exercises along with the recommended sets, repetitions, and rest periods for weeks 1 through 6 to progressively overload the muscles. The goal is to build strength through compound and isolation exercises using weights, bodyweight, and resistance bands or cables.
