Transform your upper body strength with the Rei program, a comprehensive 12-week journey designed for dedicated lifters. Committing to six days a week, you'll engage in a variety of exercises, including barbell bench presses and cable tricep extensions, targeting your chest, shoulders, and arms. Each session emphasizes progressive overload and muscle engagement, ensuring you build strength and definition effectively. Get ready to push your limits and achieve the physique you've always wanted!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Shoulder Press (Machine)

Dip (Bodyweight)

Chest Fly (Cable)

Incline Chest Press (Machine)

Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Lying Tricep Extension (Barbell)

Overhead Tricep Extension Cable

Leg Extension

Leg Press

Squat (Barbell)

Seated Calf Raise

Lying Leg Curl

Hip Abductor (Machine)

Hip Adductor (Machine)

Seated Row (Cable)

Bent Over Row (Barbell)

High Row

T-Bar Row

Chest Supported Row (Machine)

Bicep Curl (Cable)

Bicep Curl (EZ Bar)

Bicep Curl (Machine)

Incline Bench Press (Barbell)

Chest Fly (Machine)

Chest Press (Machine)

Upright Row (Barbell)

Lateral Raise (Machine)

Single Arm Tricep Extension (Cable)

Tricep Pushdown (Cable)

Tricep Rope Push Down (Cable)

Hack Squat

Standing Calf Raise

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Lat Pulldown

Face Pull

Shrug (Barbell)

Single Arm Iso Row

Rear Delt Fly (Machine)

Incline Curl (Dumbbell)

Preacher Curl (Barbell)

Preacher Curl (Dumbbell)

Bayesian Curl

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