Salam bach tbda program, ktb max dialk f squat/bench/deadlift.

Ghadi ns7k tktb current maxes li kat 9d dir DABA, ou b good form, ila matalan max lli t9d thz lioum f deadlift hou
kgs walakin ch7al hadi knti deja drti 220 kgs, ghir dir 200 kgs.
L7sab ay t9ad rasso dial ga3 awzan li at7taj.
Good luck.
Brought to you by Mohamed Zakaria Boutarta, your powerliting coach.

Lift :
Squat :
Bench press :
Deadlifts :
OHP :
 tbda program, ktb max dialk f squat/bench/deadlift.
d dir DABA, ou b good form, ila matalan max lli t9d thz lioum f deadlift houa 200
in ch7al hadi knti deja drti 220 kgs, ghir dir 200 kgs.
7sab ay t9ad rasso dial ga3 awzan li at7taj.
Good luck.
u by Mohamed Zakaria Boutarta, your powerliting coach.

Load : (Kgs)
Week 1 :
Day 1 : Resting period :
Lift : Load : Sets : Reps : (mins)
Squats : 0 4 7 5 to 7 mins.
Bench press : 0 4 7 5 to 7 mins.
Leg press : - 2 8 to 10 3 to 5 mins.
OHP : 0 3 5 3 to 5 mins.
Day 2 : Resting period :
Lift : Load : Sets : Reps : (mins)
Romanian deadlift : 0 3 10 5 to 7 mins.
Dumbbell
Rowing bench press
variation :
: (barbell/seated/chest - 4 15 5 mins.
supported) : - 2 10 3 to 5 mins.
Incline pressing (machine preferably) : - 3 8 5 mins.
Hip thrusts : - 2 10 3 to 5 mins.
Lateral raises : - 2 10 3 to 5 mins.
Day 3 : Resting period :
Lift : Load : Sets : Reps : (mins)
Squat variation : (paused or tempo squats) 0 4 4 5 to 7 mins.
Bench press variaion 2 : (close grip or 2 ct paused) 0 4 4 5 to 7 mins.
Hack squats : - 2 10 5 mins.
Hip abductions : - 2 15 3 mins
Bicep curls : - 3 8 3 mins
Triceps pushdowns : - 3 8 3 mins
Day 4 : Resting period :
Lift : Load : Sets : Reps : (mins)
Deadlifts : variation 3 : (close grip or 2 ct
Bench press 0 4 7 5 to 7 mins.
paused)
Vertical pull : (lat pull down/pull ups/unilateral 0 5 3 5 to 7 mins.
pull down) - 3 10 3 mins
Leg curls : - 3 15 3 mins
Face pulls : - 2 15 3 mins
Week 2 :
Day 1 : Resting period :
Lift : Load : Sets : Reps : (mins)
Squats : 0 4 6 5 to 7 mins.
Bench press : 0 4 6 5 to 7 mins.
Leg press : - 2 8 to 10 3 to 5 mins.
OHP : 0 3 6 3 to 5 mins.
Day 2 : Resting period :
Lift : Load : Sets : Reps : (mins)
Romanian deadlift : 0 3 10 5 to 7 mins.
Dumbbell
Rowing bench press
variation :
: (barbell/seated/chest - 4 15 5 mins.
supported) : - 2 10 3 to 5 mins.
Incline pressing (machine preferably) : - 3 8 5 mins.
Hip thrusts : - 2 10 3 to 5 mins.
Lateral raises : - 2 10 3 to 5 mins.
Day 3 : Resting period :
Lift : Load : Sets : Reps : (mins)
Squat variation : (paused or tempo squats) 0 4 4 5 to 7 mins.
Bench press variaion 2 : 0 4 4 5 to 7 mins.
Hack squats : - 2 10 5 mins.
Hip adductions : - 2 15 3 mins
Bicep curls : - 3 8 3 mins
Triceps pushdowns : - 3 8 3 mins
Day 4 : Resting period :
Lift : Load : Sets : Reps : (mins)
Deadlifts : 0 4 6 5 to 7 mins.
Bench press
Vertical pull :variation 3:
(lat pull down/pull ups/unilateral 0 5 3 5 to 7 mins.
pull down) - 3 10 3 mins
Leg curls : - 3 15 3 mins
Face pulls : - 2 15 3 mins
Week 3 :
Day 1 : period :
Lift : Load : Sets : Reps : (mins)
Squats : 0 4 5 5 to 7 mins.
Bench press : 0 4 5 5 to 7 mins.
Leg press : - 2 8 to 10 3 to 5 mins.
OHP : 0 3 7 3 to 5 mins.
Day 2 : period :
Lift : Load : Sets : Reps : (mins)
Romanian deadlift : 0 3 10 5 to 7 mins.
Dumbbell
Rowing bench press
variation :
: (barbell/seated/chest - 4 15 5 mins.
supported) : - 2 10 3 to 5 mins.
Incline pressing (machine preferably) : - 3 8 5 mins.
Hip thrusts : - 2 10 3 to 5 mins.
Lateral raises : - 2 10 3 to 5 mins.
Day 3 : period :
Lift : Load : Sets : Reps : (mins)
Squat variation : 0 4 4 5 to 7 mins.
Bench press variaion 2 : 0 4 4 5 to 7 mins.
Hack squats : - 2 10 5 mins.
Hip adductions : - 2 15 3 mins
Bicep curls : - 3 8 3 mins
Triceps pushdowns : - 3 8 3 mins
Day 4 : period :
Lift : Load : Sets : Reps : (mins)
Deadlifts : 0 4 5 5 to 7 mins.
Bench press
Vertical pull :variation 3:
(lat pull down/pull ups/unilateral 0 5 3 5 to 7 mins.
pull down) - 3 10 3 mins
Leg curls : - 3 15 3 mins
Face pulls : - 2 15 3 mins
Week 4 :
Day 1 : period :
Lift : Load : Sets : Reps : (mins)
Squats : 0 3 5 5 to 7 mins.
Bench press : 0 3 5 5 to 7 mins.
Leg press : - 2 8 to 10 3 to 5 mins.
OHP : 0 3 8 3 to 5 mins.
Day 2 : period :
Lift : Load : Sets : Reps : (mins)
Romanian deadlift : 0 3 10 5 to 7 mins.
Dumbbell
Rowing bench press
variation :
: (barbell/seated/chest - 4 15 5 mins.
supported) : - 2 10 3 to 5 mins.
Incline pressing (machine preferably) : - 3 8 5 mins.
Hip thrusts : - 2 10 3 to 5 mins.
Lateral raises : - 2 10 3 to 5 mins.
Day 3 : period :
Lift : Load : Sets : Reps : (mins)
Squat variation : (paused or tempo squats) 0 4 4 5 to 7 mins.
Bench press variaion 2 : 0 4 4 5 to 7 mins.
Hack squats : - 2 10 5 mins.
Hip adductions : - 2 15 3 mins
Bicep curls : - 3 8 3 mins
Triceps pushdowns : - 3 8 3 mins
Day 4 : period :
Lift : Load : Sets : Reps : (mins)
Deadlifts : 0 3 5 5 to 7 mins.
Bench press
Vertical pull :variation 3:
(lat pull down/pull ups/unilateral 0 5 3 5 to 7 mins.
pull down) - 3 10 3 mins
Leg curls : - 3 15 3 mins
Face pulls : - 2 15 3 mins
Week 1 :
Day 1 : Resting period :
Lift : Load : Sets : Reps : (mins)
Squats : 0 4 4 5 to 7 mins.
Bench press : 0 4 4 5 to 7 mins.
Leg press : - 2 8 to 10 3 to 5 mins.
OHP : 0 3 5 3 to 5 mins.
Day 2 : Resting period :
Lift : Load : Sets : Reps : (mins)
Romanian deadlift : 0 3 10 5 to 7 mins.
Dumbbell
Rowing bench press
variation :
: (barbell/seated/chest - 4 15 5 mins.
supported) : - 2 10 3 to 5 mins.
Incline pressing (machine preferably) : - 3 8 5 mins.
Hip thrusts : - 2 10 3 to 5 mins.
Lateral raises : - 2 10 3 to 5 mins.
Day 3 : Resting period :
Lift : Load : Sets : Reps : (mins)
Squat variation : (paused or tempo squats) 0 4 4 5 to 7 mins.
Bench press variaion 2 : (close grip or 2 ct paused) 0 4 4 5 to 7 mins.
Hack squats : - 2 10 5 mins.
Hip abductions : - 2 15 3 mins
Bicep curls : - 3 8 3 mins
Triceps pushdowns : - 3 8 3 mins
Day 4 : Resting period :
Lift : Load : Sets : Reps : (mins)
Deadlifts : variation 3 : (close grip or 2 ct
Bench press 0 4 4 5 to 7 mins.
paused)
Vertical pull : (lat pull down/pull ups/unilateral 0 5 3 5 to 7 mins.
pull down) - 3 10 3 mins
Leg curls : - 3 15 3 mins
Face pulls : - 2 15 3 mins
Week 2 :
Day 1 : Resting period :
Lift : Load : Sets : Reps : (mins)
Squats : 0 4 4 5 to 7 mins.
Bench press : 0 4 4 5 to 7 mins.
Leg press : - 2 8 to 10 3 to 5 mins.
OHP : 0 3 6 3 to 5 mins.
Day 2 : Resting period :
Lift : Load : Sets : Reps : (mins)
Romanian deadlift : 0 3 10 5 to 7 mins.
Dumbbell
Rowing bench press
variation :
: (barbell/seated/chest - 4 15 5 mins.
supported) : - 2 10 3 to 5 mins.
Incline pressing (machine preferably) : - 3 8 5 mins.
Hip thrusts : - 2 10 3 to 5 mins.
Lateral raises : - 2 10 3 to 5 mins.
Day 3 : Resting period :
Lift : Load : Sets : Reps : (mins)
Squat variation : (paused or tempo squats) 0 4 4 5 to 7 mins.
Bench press variaion 2 : 0 4 4 5 to 7 mins.
Hack squats : - 2 10 5 mins.
Hip adductions : - 2 15 3 mins
Bicep curls : - 3 8 3 mins
Triceps pushdowns : - 3 8 3 mins
Day 4 : Resting period :
Lift : Load : Sets : Reps : (mins)
Deadlifts : variation 3 : (close grip or 2 ct
Bench press 0 4 4 5 to 7 mins.
paused)
Vertical pull : (lat pull down/pull ups/unilateral 0 5 3 5 to 7 mins.
pull down) - 3 10 3 mins
Leg curls : - 3 15 3 mins
Face pulls : - 2 15 3 mins
Week 3 :
Day 1 : Resting period :
Lift : Load : Sets : Reps : (mins)
Squats : 0 4 3 5 to 7 mins.
Bench press : 0 4 3 5 to 7 mins.
Leg press : - 2 8 to 10 3 to 5 mins.
OHP : 0 3 7 3 to 5 mins.
Day 2 : Resting period :
Lift : Load : Sets : Reps : (mins)
Romanian deadlift : 0 3 10 5 to 7 mins.
Dumbbell
Rowing bench press
variation :
: (barbell/seated/chest - 4 15 5 mins.
supported) : - 2 10 3 to 5 mins.
Incline pressing (machine preferably) : - 3 8 5 mins.
Hip thrusts : - 2 10 3 to 5 mins.
Lateral raises : - 2 10 3 to 5 mins.
Day 3 : Resting period :
Lift : Load : Sets : Reps : (mins)
Squat variation : (paused or tempo squats) 0 4 4 5 to 7 mins.
Bench press variaion 2 : 0 4 4 5 to 7 mins.
Hack squats : - 2 10 5 mins.
Hip adductions : - 2 15 3 mins
Bicep curls : - 3 8 3 mins
Triceps pushdowns : - 3 8 3 mins
Day 4 : Resting period :
Lift : Load : Sets : Reps : (mins)
Deadlifts : variation 3 : (close grip or 2 ct
Bench press 0 4 3 5 to 7 mins.
paused)
Vertical pull : (lat pull down/pull ups/unilateral 0 5 3 5 to 7 mins.
pull down) - 3 10 3 mins
Leg curls : - 3 15 3 mins
Face pulls : - 2 15 3 mins
Week 4 :
Day 1 : Resting period :
Lift : Load : Sets : Reps : (mins)
Squats : 0 3 2 5 to 7 mins.
Bench press : 0 3 2 5 to 7 mins.
Leg press : - 2 8 to 10 3 to 5 mins.
OHP : 0 3 8 3 to 5 mins.
Day 2 : Resting period :
Lift : Load : Sets : Reps : (mins)
Romanian deadlift : 0 3 10 5 to 7 mins.
Dumbbell
Rowing bench press
variation :
: (barbell/seated/chest - 4 15 5 mins.
supported) : - 2 10 3 to 5 mins.
Incline pressing (machine preferably) : - 3 8 5 mins.
Hip thrusts : - 2 10 3 to 5 mins.
Lateral raises : - 2 10 3 to 5 mins.
Day 3 : Resting period :
Lift : Load : Sets : Reps : (mins)
Squat variation : (paused or tempo squats) 0 4 4 5 to 7 mins.
Bench press variaion 2 : 0 4 4 5 to 7 mins.
Hack squats : - 2 10 5 mins.
Hip adductions : - 2 15 3 mins
Bicep curls : - 3 8 3 mins
Triceps pushdowns : - 3 8 3 mins
Day 4 : Resting period :
Lift : Load : Sets : Reps : (mins)
Deadlifts : variation 3 : (close grip or 2 ct
Bench press 0 3 2 5 to 7 mins.
paused)
Vertical pull : (lat pull down/pull ups/unilateral 0 5 3 5 to 7 mins.
pull down) - 3 10 3 mins
Leg curls : - 3 15 3 mins
Face pulls : - 2 15 3 mins
Week 1 :
Day 1 : Resting period :
Lift : Load : Sets : Reps : (mins)
Squats : 0 1 1 5 to 7 mins.
Squats : 0 3 3 5 to 7 mins.
Bench press : 0 1 1 5 to 7 mins.
Bench press : 0 3 3 5 to 7 mins.
OHP : 0 3 7 3 to 5 mins.
Triceps pushdowns : - 3 8 3 mins
Day 2 : Resting period :
Lift : Load : Sets : Reps : (mins)
Deadlifts : 0 1 1 5 to 7 mins.
Deadlifts : 0 3 3 5 to 7 mins.
Bench
Verticalpress
pull :variaion
(lat pull2down/pull
: ups/unilateral 0 4 4 5 to 7 mins.
pull down) - 3 10 3 mins
Leg curls : - 3 15 3 mins
Bicep curls : - 3 8 3 mins
Day 3 : Resting period :
Lift : Load : Sets : Reps : (mins)
Squat variation : (paused or tempo squats) 0 4 4 5 to 7 mins.
Bench press variaion 3 : 0 4 4 5 to 7 mins.
Hack squats : - 2 10 5 mins.
Lateral raises : - 2 10 3 to 5 mins.
Rta7 wa7d lyoumayn 3ad dir max out.
 "Ns7k dir lifts b 3 f nhar wa7d, mais t9ed tfere9hom 3la 3 days machi mouchkil, good luck !
Choukrane lli tb3ti had program."
Ntmna lik a7san PRs, matnsach dir li tag fstory dialk oula video ou ktb ch7al tzad lik fkoulla lift.
Anbghi nchouf progression dialk ou n9sm m3ak fr7tk.
Resting period :
Lift : Load : Sets : Reps : (mins)
Squats : MAX OUT. 1 1 5 to 7 mins.
Bench press : MAX OUT. 1 1 5 to 7 mins.
Deadlifts : MAX OUT. 1 1 5 to 7 mins.