Legs, push,pull and core

Unleash your strength with the "Legs, Push, Pull, and Core" program, a comprehensive 18-week training plan designed to sculpt your physique and boost your performance. Committing to seven days a week, you'll engage in a balanced mix of compound and isolation exercises targeting every major muscle group. This program emphasizes progressive overload, ensuring you build strength and endurance while mastering essential lifts. Equip yourself with the tools for transformation and elevate your fitness journey to new heights!

Designed for beginners through to intermediate with guided muscle building

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Week 6

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Week 8

Week 9

Week 10

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Week 13

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Week 15

Week 16

Week 17

Week 18

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

V-Handle Tricep Pushdown (Cable)

Lat Pulldown

Barbell Row

Seated Row (Cable)

Face Pull

Bicep Curl (Barbell)

Hammer Curl (Dumbbell)

Squat (Barbell)

Leg Press

Leg Curl

Standing Calf Raise

Lying Leg Curl

Leg Extension

Bench Press (Dumbbell)

Chest Fly (Machine)

Tricep Rope Push Down (Cable)

Skull Crusher (Dumbbell)

Rack Pull (Barbell)

Chest Supported Row (Machine)

Wide Grip Lat Pulldown

Preacher Curl (Barbell)

Bicep Curl (Cable)

Lunge (Dumbbell)

Calf Raise (Machine)

Glute Kickback (Cable)

Treadmill

Plank on Swissball

Ab Wheel

Side Bend (Dumbbell)

Russian Twist (Dumbbell)

Hanging Leg Raise

Cable Crunch

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