Unleash your strength with this dynamic 1-week program targeting your chest, back, arms, and legs over four intense training days. Each session is meticulously designed to challenge your limits, featuring compound movements like bench presses and deadlifts, complemented by isolation exercises for balanced development. With a focus on progressive overload, you'll build muscle and enhance your overall fitness in just a week. Equip your garage gym and get ready to transform your physique!

To build strength and muscle at the same time

Simple.

Chest,back,arms,legs

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Week 1

Take last set of barbell bench,Dumbell incline,and side lateral raise to failure 

Bench Press (Barbell)

Pec Fly (Dumbbell)

Incline Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Overhead Press (Barbell)

Arnold Press

Lateral Raise (Dumbbell)

Day 1 chest

Lat Pulldown

Bent Over Row (Barbell)

Deadlift (Barbell)

Inverted Row

Lying Rear Lateral Raise

Sit Up

Side Crunch (Cable)

Day 2 back and abs

Bicep Curl (Dumbbell)

Bicep Curl (Barbell)

Hammer Curl

One Arm Lateral Raise (Cable)

Single Arm Pushdown

V-Handle Tricep Pushdown (Cable)

French Press

Day 3 arms

Squat (Bodyweight)

Lunge (Barbell)

Lying Leg Curl

Squat (Barbell)

Zercher Squat (Barbell)

Overhead Squat

Standing Calf Raise

Day 4 legs 

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