Transform your physique with Aqsa’s 12-week program, designed for dedicated lifters ready to push their limits. This six-day-a-week regimen focuses on building strength and muscle through a variety of targeted exercises, including Bulgarian Split Squats, Pendlay Rows, and Romanian Deadlifts. Each workout is meticulously crafted to challenge your quads, back, and biceps, ensuring balanced development and optimal results. Equip yourself with a full gym and get ready to unleash your potential!

**Aqsa’s Program** is a comprehensive 12-week training plan designed to elevate your strength and endurance through a structured regimen of 16 workouts each week. This program focuses on key compound movements, including the Bulgarian Split Squat, Romanian Deadlift, and various machine exercises, targeting major muscle groups for balanced development. With a mix of dumbbell, barbell, and machine exercises, you'll build muscle and enhance your overall fitness. Get ready to push your limits and achieve your fitness goals with this dynamic and effective training plan!

Aqsa’s Program (1)

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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

Bulgarian Split Squat (Dumbbell)

Leg Extension

Romanian Deadlift (Barbell)

Back Extension

Quads

Pendlay Row

Kettlebell Gorilla Row

Lat Pulldown (Single Arm)

Face Pull

Bicep Curl (EZ Bar)

Incline Hammer Curl (Dumbbell)

Back and Biceps

Hip Thrust (Machine)

Romanian Deadlift (Dumbbell)

Lunge (Dumbbell)

Seated Hamstring Curl

Legs

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Push Up

Overhead Tricep Extension (Dumbbell)

Shoulders and Triceps

Overhead Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Incline Tricep Extension (Dumbbell)

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