Oshie

**Oshie** is an 18-week bodybuilding program designed for beginners, featuring 54 training sessions that will transform your physique and build strength. Each workout lasts approximately 60 minutes and utilizes a full gym setup to target all major muscle groups effectively. With a focus on progressive overload, you'll engage in a variety of exercises including dumbbell bench presses, machine chest flies, and leg extensions, ensuring a well-rounded approach to muscle development. Get ready to commit to this structured plan and watch your body evolve week by week!

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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 (Dumbbell)

Chest Fly (Machine)

Chest Press (Machine)

Shoulder Press (Machine)

Lateral Raise (Machine)

Tricep Extension (Machine)

Chest/shoulders/tricep

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Bicep Curl (Barbell)

Lat Pulldown

Seated Wide-Grip Row (Cable)

Back/biceps

Leg Extension

Leg Press (45 Degrees)

Leg Curl

Lying Leg Curl

Calf Raise (Machine)

Lega

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