**FOKUS** is a comprehensive 16-week training program designed to sculpt your upper and lower body with a balanced approach. Committing to just four days a week, you'll engage in targeted workouts that include a mix of machine and free weight exercises, ensuring you build strength and muscle effectively. Each session is crafted to challenge you, featuring high-intensity sets with clear rep ranges, making it perfect for both beginners and seasoned lifters. Get ready to elevate your fitness journey and achieve the results you’ve been striving for!

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FOKUS

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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

Pec Deck (Machine)

Pull-Up (Neutral Grip, Weighted)

Incline Chest Press (Machine)

Chest Supported Wide Grip Row

Overhead Press (Barbell)

Tricep Extension (Machine)

Bicep Curl (Machine)

UPPER A

Leg Extension

Leg Curl

Romanian Deadlift (Barbell)

Hip Abductor (Machine)

Hip Adductor (Machine)

Calf Raise (Leg Press)

Abs Crunch (Machine)

LOWER A

UPPER B

LOWER B

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