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Advanced workout plans

Heavy free weights, after your first gym plan.

10+
Workout plans: 1000s
Downloads: 30+
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Advanced plans

Pick one to see the whole plan and download it.

Barbell strengthGet properly strong in twelve weeks. Five barbell lifts, a little more weight each session.12 weeks3× a weekSpreadsheetNext step
5×5 StrengthFive sets of five on the big barbell lifts. More work than Barbell strength, same simple steps.12 weeks3× a weekSpreadsheetNext step

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