Adaptive Muscle Growth

Balances Upper Body, Core, Knee-supporting muscles

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Push Up

Dips Between Chairs

Bicep Curl (Dumbbell)

Tricep Kickback

Overhead Press (Barbell)

Push & Arms

Hanging Knee Raise

Copenhagen Plank

Russian Twist

Side Plank

Glute Bridge (Bodyweight)

Core & Stability

Back, Biceps, Legs - Knee Stability Focus

Pull-Up (Bodyweight)

Bent Over Row (Dumbbell)

Squat (Bodyweight)

Romanian Deadlift (Dumbbell)

Wall Sit

Pull & Legs

Pike Push Up

Bench Press (Barbell)

Tricep Extension (Barbell)

Decline Push Up

Hammer Curl (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Hanging Leg Raise

Bird Dog

Chin-Up (Bodyweight)

Squat (Barbell)

Bulgarian Split Squat (Bodyweight)

Deadlift (Barbell)

Lateral Raise (Dumbbell)

Narrow Push Up

Plank with Shoulder Taps

Hip Thrust (Bodyweight)

One Arm Lateral Raise (Dumbbell)

Sumo Squat

Eccentric Push Up

Reverse Bicep Curl (Dumbbell)

Russian Twist (Dumbbell)

Dead Bug

Pull-Up (Neutral Grip, Bodyweight)

Step-Up (Weighted)

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