BEST PPLUL EVER 😝🤣💀🗿

The purpose of our program is to provide a structured, science-backed training plan that takes the guesswork out of working out. We designed this 18-week program to balance progressive overload, optimal training volume, and proper recovery so users can consistently build strength, muscle, and overall fitness. Unlike generic workout templates, this plan is personally curated and refined by us, with carefully chosen exercises for each training day to maximize results while keeping workouts engaging and sustainable. By following the 7-day cycle of five workouts and two rest days, participants can train with purpose, recover effectively, and see steady progress throughout the 18 weeks.

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Bench Press (Barbell)

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Bodyweight)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Tricep Extension (Cable)

PUSH DAY

Barbell Row

Lat Pulldown

Pull-Up (Bodyweight)

Seated Row (Machine)

Face Pull

Upright Row (Barbell)

Hammer Curl (Dumbbell)

Preacher Curl (EZ Bar)

PULL DAY

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Leg Curl

Seated Calf Raise

LEG DAY

Treadmill

REST DAY

Tempo Bench Press

Chest Fly (Cable)

Lat Pulldown (Close Grip)

Bicep Curl (Machine)

Rear Delt Fly (Machine)

Dip (Assisted)

UPPER DAY

Deadlift (Barbell)

Squat (Smith Machine)

Bulgarian Split Squat (Bodyweight)

Back Extension (Weighted)

Single Leg Press

Leg Extension

LOWER DAY

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