Refine shape

**Refine Shape** is an 8-week, full-body workout program designed to sculpt and strengthen your physique through a balanced blend of resistance training. With 32 sessions, each lasting around 60 minutes, you'll engage in a variety of exercises targeting all major muscle groups, utilizing gym equipment for optimal results. This program is perfect for novices to intermediates looking to enhance their bodybuilding and athletic performance while building muscle tone. Unleash your potential and transform your body with a structured approach to fitness!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Barbell)

Chest Fly (Machine)

Squat (Smith Machine)

Lat Pulldown

T-Bar Row

Lateral Raise (Cable)

Seated Overhead Press (Dumbbell)

Full body (Chest heavy)

Squat (Barbell)

Leg Extension

Lunge (Dumbbell)

Bench Press (Dumbbell)

Pendlay Row

Upright Row (Barbell)

Rear Delt Fly (Machine)

Tricep Rope Push Down (Cable)

Incline Curl (Dumbbell)

Forearm Curl

Reverse Wrist Curl (Dumbbell)

Full body (leg heavy)

Lat Pulldown (Single Arm)

Single Arm Iso Row

Leg Press (45 Degrees)

Incline Bench Press (Dumbbell)

Dip (Bodyweight)

Behind The Back Lateral Raise (Cable)

Preacher Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Seated Calf Raise

Full body (back heavy)

Hammer Curl

Skull Crusher (Barbell)

Deficit Push Up

Pull-Up (Bodyweight)

Lateral Raise (Dumbbell)

Neck Curl

Neck Extension

Neck Flexion

Dead Hang

Complementary day (home ok)

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