Michael

Transform your physique in just one week with the Michael program, designed for those ready to push their limits. This intensive 6-day workout plan focuses on major muscle groups, including quads, chest, and shoulders, utilizing a variety of barbell, machine, and dumbbell exercises. Each session is structured to maximize strength and muscle growth, featuring key movements like squats, bench presses, and leg extensions. Equip yourself with a full gym and get ready to elevate your training to new heights!

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Week 1

Squat (Barbell)

Hack Squat

Calf Raise (Machine)

Leg Extension

Leg Press (45 Degrees)

Quads

Bench Press (Barbell)

Incline Chest Press (Machine)

Pec Deck (Machine)

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Lying Rear Lateral Raise

Lateral Raise (Cable)

Chest+Shoulders

Chest Fly (Cable)

Chest Press (Machine)

Bicep Curl (Dumbbell)

Face Away Cable Curl

Preacher Curl (Barbell)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Single Arm Tricep Extension (Cable)

Chest+Arms

Stiff Leg Deadlift

Seated Hamstring Curl

Hyperextension

Hip Thrust (Machine)

Romanian Deadlift (Dumbbell)

Hamstrings+Glutes

T-Bar Row

Standing Pullover (Cable)

Lat Pulldown

Shrug (Dumbbell)

Dumbbell Row

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