• The Ultimate Bench Press Program - The GOAT Strength

    The Ultimate Bench Press Program

    Week 1-2: Build a Solid Foundation Day 1: Chest and Triceps Bench Press: (3 x 5 reps) (warm-up with lighter weights first) Incline Dumbbell Press: (3 x 8 reps) Tricep...

    The Ultimate Bench Press Program

    Week 1-2: Build a Solid Foundation Day 1: Chest and Triceps Bench Press: (3 x 5 reps) (warm-up with lighter weights first) Incline Dumbbell Press: (3 x 8 reps) Tricep...

  • Powerlifting Plan - The GOAT Strength

    Powerlifting Plan

    Day 1: Squat and Assistance Work Squat: Warm-up sets: (2-3 x 5-8 reps) with lighter weight. Working sets: (3 x 3-5 reps) with heavy weight (85-90% of your one-rep max)....

    Powerlifting Plan

    Day 1: Squat and Assistance Work Squat: Warm-up sets: (2-3 x 5-8 reps) with lighter weight. Working sets: (3 x 3-5 reps) with heavy weight (85-90% of your one-rep max)....

  • Big Ol' Legs - The GOAT Strength

    Big Ol' Legs

    Day 1: Quadriceps and Glutes Barbell Squats: (4 x 6-8 reps) Leg Press: (3 x 8-10 reps) Bulgarian Split Squats: (3 x 10 reps) Leg Extensions: (3 x 12-15 reps)...

    Big Ol' Legs

    Day 1: Quadriceps and Glutes Barbell Squats: (4 x 6-8 reps) Leg Press: (3 x 8-10 reps) Bulgarian Split Squats: (3 x 10 reps) Leg Extensions: (3 x 12-15 reps)...

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