Strength Path 6 

Science Behind the Plan:

"I developed this strength program after studying how elite gymnasts train," Sarah shares. "It implements antagonistic supersets—pairing opposing muscle groups—to optimize recovery while maintaining training density. This approach maximizes strength development by allowing one muscle group to recover while the opposing group works, giving you incredible strength gains with just your bodyweight."

6-Week Program:

Week 1-2: Strength Foundation

• Day 1: ~w~w__ (legs, chest, legs, chest, shoulders, shoulders)

• 6 reps × 4 sets per exercise

• Day 2: @^@^dd (back, arms, back, arms, core, core)

• 6 reps × 4 sets per exercise

• Day 3: _~_~ww (shoulders, legs, shoulders, legs, chest, chest)

• 6 reps × 4 sets per exercise

• Rest day

• Repeat sequence

• Total volume per week: =576 reps

Week 3-4: Strength Building

• Day 1: ~w_~w_ (legs, chest, shoulders, legs, chest, shoulders)

• 5 reps × 5 sets per exercise

• Day 2: @^d@^d (back, arms, core, back, arms, core)

• 5 reps × 5 sets per exercise

• Day 3: ~w~w (shoulders, legs, chest, shoulders, legs, chest)

• 5 reps × 5 sets per exercise

• Rest day

• Repeat sequence

• Total volume per week: =600 reps

Week 5-6: Strength Peaking

• Day 1: ~w_d~w (legs, chest, shoulders, core, legs, chest)

• 4 reps × 6 sets per exercise (progress to harder variations)

• Day 2: @^d_@^ (back, arms, core, shoulders, back, arms)

• 4 reps × 6 sets per exercise (progress to harder variations)

• Day 3: _~wd_~ (shoulders, legs, chest, core, shoulders, legs)

• 4 reps × 6 sets per exercise (progress to harder variations)

• Rest day

• Repeat sequence

• Total volume per week: =576 reps