7-Day Strength Workout Program

If you want to build real strength—not just pump up for the mirror—you need a program that’s structured, consistent, and focused on the basics.

This 7-day strength training plan is designed to push your major muscle groups with proven compound lifts while mixing in accessory work to balance your physique. With the right approach, you’ll increase muscle mass, boost endurance, and see steady strength gains week after week.

Whether you’re just getting serious about training or leveling up your current routine, this program lays the foundation. Pair it with proper nutrition and a solid supplement strategy—like Deca-Max—for faster recovery and stronger results.

Now let’s break down your week of training.

Effective 7-day Strength Training Program

Here you can see an example of the workout program for strength you should follow:

Monday: Bench and triceps (Upper Body)

• Bench press – 4 sets, 10-12 reps
• Incline bench press- 4 sets, 10-12 reps;
• Dumbbell chest fly 3 sets, 12 reps;
• Barbell triceps extension 4 sets, 10 reps;
• Triceps cable pushdown, 4 sets 12 reps

Tuesday: Leg day and Lower Body

• Squats – 4 sets 10 reps;
• Bulgarian squat-3 sets 10 reps;
• Leg press-4 sets and 10 reps
• Lying leg curls-4 sets and 12 reps;
• Leg extension-3 sets 10 reps

Wednesday: Rest day

Thursday: Back

• Deadlift-4 sets 5 reps;
• Wide grip pull-down- 4 sets 12 reps
• Seated cable row- 3 sets 12 reps
• One-arm dumbbell row – 3 sets 10 reps
• Pull-ups –As many as you can in 2 sets

Friday: Shoulder and biceps (Isolation workouts)

• Military press-4 sets 10 reps
• Side lateral raise-3 sets 15 reps
• Seated bent-over rear delt raise-3 sets 12 reps
• Upright barbell row-3 sets 15 reps
• EZ barbell curl-4 sets 10 reps
• Concentration curls-3 sets 12 reps.
• Incline dumbbell curl-3 sets 10 reps

Saturday: Rest.

Sunday: Rest.

Note: Don’t do exercises for 2 big muscle groups on the same day.

Which Supplements to Use?

If you want to improve your strength and endurance and boost muscle growth, I suggest you read more about the best bodybuilding strength supplements.

Of course, I am talking only about natural supplements.

These supplements contain all the necessary ingredients, vitamins, and minerals your body needs for a Hulk-like strength.

The best supplement for strength is Deca-Max (Decaduro).

Decaduro is a legal alternative to Deca-Durabolin, a very popular anabolic steroid.

This supplement will boost nitrogen retention which leads to muscle growth.

Also, it boosts red blood cell production.

That means more oxygen to your muscles, and more strength, and power.

Furthermore, the ingredients in Decaduro are good for protein synthesis.

Decaduro increases testosterone levels and which is important for strength, stamina, and muscles.

You can read more about Decaduro here.