Mighty Seven

This is a very tough training program built for people who have been at the gym for a while. You will use 7 heavy compound movements as the basis for the program and do them in every singel workout. To this we then add extra exercises based on a Push, Pull and Leg split. Workout 1 will include the 7 basic exercises and extra exercises for chest, triceps and shoulders. The second workout will include the 7 compounds and extra exercises for back and biceps. The last workout will include extra exercises for legs and gluts. This is a very hard training program so get a lot of sleep and think about what you eat for great results.

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mighty seven training program for muscle growth

How to do the training program Mighty Seven

Goal

Muscle Growth, Strenght

Body Part

Full Body

Workouts per week

3

Number of weeks

9

Equipment

Body weight, Machine, Barbell, Bumbbell

Level

Hard

Purpose of M7

To have a full body workout every time you hit the gym
To increase the workload on specific muscles based on a push, pull and leg split
Great program if you only have time for 3 workouts per week
This is a very tough training program

Exercises, training split and progression for M7

Week 1

Mighty Seven Push 1

10 exercises

Squats

12 reps x 3 sets

Deadlift

12×3

Bench Press

12×3

Barbell Row

12×3

Dips

12×3, get help or use extra weights if needed

Pull Ups

12×3, get help or use extra weights if needed

Military Press

12×3

Lying Triceps Extensions

12×3

Dumbbell Flyes

12×3

Dumbbell Lateral Raise

12×3

Mighty Seven Pull 1

11 exercises

Squats

12 resp x 3 sets

Deadlift

12×3

Bench Press

12×3

Barbell Row

12×3

Dips

12×3, get help or use extra weight if needed

Pull Ups

12×3, get help or use extra weight if needed

Military Press

12×3

Face Pull

12×3

Shrugs with Barbell

15×3

Barbell Curl

12×3

||||Hammer curls med hantlar||Hammer curl

Dumbbell Hammer Curl

12×3

Mighty Seven Leg 1

11 exercises

Squats

12 reps x 3 sets

Deadlift

12×3

Bench Press

12×3

Barbell Row

12×3

Dips

12×3, use help or extra weight if needed

Pull Ups

12×3, use help or extra weight if needed

Military Press

12×3

Hip Thrust

12×3

Leg Extensions

12×3

Hamstring Curl

12×3

Standing Calf Raise

15×3

Week 2

Mighty Seven Push 1

10 exercises

Squats

12 reps x 3 sets

Deadlift

12×3

Bench Press

12×3

Barbell Row

12×3

Dips

12×3, get help or use extra weights if needed

Pull Ups

12×3, get help or use extra weights if needed

Military Press

12×3

Lying Triceps Extensions

12×3

Dumbbell Flyes

12×3

Dumbbell Lateral Raise

12×3

Mighty Seven Pull 1

11 exercises

Squats

12 resp x 3 sets

Deadlift

12×3

Bench Press

12×3

Barbell Row

12×3

Dips

12×3, get help or use extra weight if needed

Pull Ups

12×3, get help or use extra weight if needed

Military Press

12×3

Face Pull

12×3

Shrugs with Barbell

15×3

Barbell Curl

12×3

Dumbbell Hammer Curl

12×3

Mighty Seven Leg 1

11 exercises

Squats

12 reps x 3 sets

Deadlift

12×3

Bench Press

12×3

Barbell Row

12×3

Dips

12×3, use help or extra weight if needed

Pull Ups

12×3, use help or extra weight if needed

Military Press

12×3

Hip Thrust

12×3

Leg Extensions

12×3

Hamstring Curl

12×3

Standing Calf Raise

15×3

Week 3

Mighty Seven Push 1

10 exercises

Squats

12 reps x 3 sets

Deadlift

12×3

Bench Press

12×3

Barbell Row

12×3

Dips

12×3, get help or use extra weights if needed

Pull Ups

12×3, get help or use extra weights if needed

Military Press

12×3

Lying Triceps Extensions

12×3

Dumbbell Flyes

12×3

Dumbbell Lateral Raise

12×3

Mighty Seven Pull 1

11 exercises

Squats

12 resp x 3 sets

Deadlift

12×3

Bench Press

12×3

Barbell Row

12×3

Dips

12×3, get help or use extra weight if needed

Pull Ups

12×3, get help or use extra weight if needed

Military Press

12×3

Face Pull

12×3

Shrugs with Barbell

15×3

Barbell Curl

12×3

Dumbbell Hammer Curl

12×3

Mighty Seven Leg 1

11 exercises

Squats

12 reps x 3 sets

Deadlift

12×3

Bench Press

12×3

Barbell Row

12×3

Dips

12×3, use help or extra weight if needed

Pull Ups

12×3, use help or extra weight if needed

Military Press

12×3

Hip Thrust

12×3

Leg Extensions

12×3

Hamstring Curl

12×3

Standing Calf Raise

15×3

Week 4

Mighty Seven Push 2

10 exercises

Squats

8 reps x 3 sets

Deadlift

8×3

Bench Press

8×3

Barbell Row

8×3

Dips

8×3, get help or use extra weights if needed

Pull Ups

8×3, get help or use extra weights if needed

Military Press

8×3

Lying Triceps Extensions

10×3

Dumbbell Flyes

10×3

Dumbbell Lateral Raise

10×3

Mighty Seven Pull 2

11 exercises

Squats

8 reps x 3 sets

Deadlift

8×3

Bench Press

8×3

Barbell Row

8×3

Dips

8×3, get help or use extra weight if needed

mighty seven träningsprogram för styrketräning

8×3, get help or use extra weight if needed

Military Press

8×3

Face Pull

10×3

Shrugs with Barbell

12×3

Barbell Curl

10×3

Dumbbell Hammer Curl

10×3

Mighty Seven Leg 2

11 exercises

Squats

8 reps x 3 sets

Deadlift

8×3

Bench Press

8×3

Barbell Row

8×3

Dips

8×3, get help or use extra weight if needed

Pull Ups

8×3, get help or use extra weight if needed

Military Press

8×3

Hip Thrust

10×3

Leg Extensions

10×3

Hamstring Curl

10×3

Standing Calf Raise

12×3

Week 5

Mighty Seven Push 2

10 exercises

Squats

8 reps x 3 sets

Deadlift

8×3

Bench Press

8×3

Barbell Row

8×3

Dips

8×3, get help or use extra weights if needed

Pull Ups

8×3, get help or use extra weights if needed

Military Press

8×3

Lying Triceps Extensions

10×3

Dumbbell Flyes

10×3

Dumbbell Lateral Raise

10×3

Mighty Seven Pull 2

11 exercises

Squats

8 reps x 3 sets

Deadlift

8×3

Bench Press

8×3

Barbell Row

8×3

Dips

8×3, get help or use extra weight if needed

Military Press

8×3

Face Pull

10×3

Shrugs with Barbell

12×3

Barbell Curl

10×3

Dumbbell Hammer Curl

10×3

Mighty Seven Leg 2

11 exercises

Squats

8 reps x 3 sets

Deadlift

8×3

Bench Press

8×3

Barbell Row

8×3

Dips

8×3, get help or use extra weight if needed

Pull Ups

8×3, get help or use extra weight if needed

Military Press

8×3

Hip Thrust

10×3

Leg Extensions

10×3

Hamstring Curl

10×3

Standing Calf Raise

12×3

Week 6

Mighty Seven Push 2

10 exercises

Squats

8 reps x 3 sets

Deadlift

8×3

Bench Press

8×3

Barbell Row

8×3

Dips

8×3, get help or use extra weights if needed

Pull Ups

8×3, get help or use extra weights if needed

Military Press

8×3

Lying Triceps Extensions

10×3

Dumbbell Flyes

10×3

Dumbbell Lateral Raise

10×3

Mighty Seven Pull 2

11 exercises

Squats

8 reps x 3 sets

Deadlift

8×3

Bench Press

8×3

Barbell Row

8×3

Dips

8×3, get help or use extra weight if needed

Military Press

8×3

Face Pull

10×3

Shrugs with Barbell

12×3

Barbell Curl

10×3

Dumbbell Hammer Curl

10×3

Mighty Seven Leg 2

11 exercises

Squats

8 reps x 3 sets

Deadlift

8×3

Bench Press

8×3

Barbell Row

8×3

Dips

8×3, get help or use extra weight if needed

Pull Ups

8×3, get help or use extra weight if needed

Military Press

8×3

Hip Thrust

10×3

Leg Extensions

10×3

Hamstring Curl

10×3

Standing Calf Raise

12×3

Week 7

Mighty Seven Push 3

10 exercises

Squats

6 reps x 4 sets

Bench Press

6×4

Deadlift

6×4

Barbell Row

6×4

Dips

6×4, get help or use extra weights if needed

Pull Ups

6×4, get help or use extra weights if needed

Military Press

6×4

Lying Triceps Extensions

8×3

Dumbbell Flyes

10×3

Dumbbell Lateral Raise

10×3

Mighty Seven Pull 3

11 exercises

Squat Jumps

6 resp x 4 sets

Deadlift

6×4

Bench Press

6×4

Barbell Row

6×4

Dips

6×4, get help or use extra weight if needed

Pull Ups

6×4, get help or use extra weight if needed

Military Press

6×4

Face Pull

10×3

Shrugs with Barbell

12×3

Barbell Curl

8×3

Dumbbell Hammer Curl

8×3

Mighty Seven Leg 3

11 exercises

Squats

6 reps x 4 sets

Deadlift

6×4

Bench Press

6×4

Barbell Row

6×4

Dips

6×4, get help or use extra weights if needed

Pull Ups

6×4, get help or use extra weights if needed

Military Press

6×4

Hip Thrust

8×3

Leg Extensions

8×3

Hamstring Curl

8×3

Standing Calf Raise

12×3

Week 8

Mighty Seven Push 3

10 exercises

Squats

6 reps x 4 sets

Bench Press

6×4

Deadlift

6×4

Barbell Row

6×4

Dips

6×4, get help or use extra weights if needed

Pull Ups

6×4, get help or use extra weights if needed

Military Press

6×4

Lying Triceps Extensions

8×3

Dumbbell Flyes

10×3

Dumbbell Lateral Raise

10×3

Mighty Seven Pull 3

11 exercises

Squat Jumps

6 resp x 4 sets

Deadlift

6×4

Bench Press

6×4

Barbell Row

6×4

Dips

6×4, get help or use extra weight if needed

Pull Ups

6×4, get help or use extra weight if needed

Military Press

6×4

Face Pull

10×3

Shrugs with Barbell

12×3

Barbell Curl

8×3

Dumbbell Hammer Curl

8×3

Mighty Seven Leg 3

11 exercises

Squats

6 reps x 4 sets

Deadlift

6×4

Bench Press

6×4

Barbell Row

6×4

Dips

6×4, get help or use extra weights if needed

Pull Ups

6×4, get help or use extra weights if needed

Military Press

6×4

Hip Thrust

8×3

Leg Extensions

8×3

Hamstring Curl

8×3

Standing Calf Raise

12×3

Week 9

Mighty Seven Push 3

10 exercises

Squats

6 reps x 4 sets

Bench Press

6×4

Deadlift

6×4

Barbell Row

6×4

Dips

6×4, get help or use extra weights if needed

Pull Ups

6×4, get help or use extra weights if needed

Military Press

6×4

Lying Triceps Extensions

8×3

Dumbbell Flyes

10×3

Dumbbell Lateral Raise

10×3

Mighty Seven Pull 3

11 exercises

Squat Jumps

6 resp x 4 sets

Deadlift

6×4

Bench Press

6×4

Barbell Row

6×4

Dips

6×4, get help or use extra weight if needed

Pull Ups

6×4, get help or use extra weight if needed

Military Press

6×4

Face Pull

10×3

Shrugs with Barbell

12×3

Barbell Curl

8×3

Dumbbell Hammer Curl

8×3

Mighty Seven Leg 3

11 exercises

Squats

6 reps x 4 sets

Deadlift

6×4

Bench Press

6×4

Barbell Row

6×4

Dips

6×4, get help or use extra weights if needed

Pull Ups

6×4, get help or use extra weights if needed

Military Press

6×4

Hip Thrust

8×3

Leg Extensions

8×3

Hamstring Curl

8×3

Standing Calf Raise

12×3