Embark on a transformative 12-week journey with the FC program, designed for dedicated lifters ready to push their limits. This structured plan features 4 training days each week, focusing on compound movements and targeted isolation exercises to build strength and muscle definition. Expect to master key lifts like the bench press and squat, while also incorporating effective accessory work for balanced development. Whether you're looking to enhance your physique or boost your performance, this program will guide you every step of the way. Get ready to elevate your training and achieve your fitness goals!

**FC: 12-Week Strength and Endurance Program**

Transform your fitness journey with this comprehensive 12-week program, designed for dedicated lifters looking to build strength and endurance. With 48 workout days, you'll engage in a variety of exercises targeting all major muscle groups, including bodyweight movements, barbell lifts, and machine work. Each session is structured to maximize results, combining compound lifts like the bench press and squats with accessory movements for balanced development. Get ready to push your limits and achieve your fitness goals with a program that evolves as you progress!

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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

Push Up

Bench Press (Barbell)

Incline Bench Press (Barbell)

Chest Fly (Machine)

Squat (Barbell)

Step-Up (Weighted)

Leg Extension

Military Press (Barbell)

Arnold Press

Lateral Raise (Dumbbell)

Front Raise

Dip (Bodyweight)

French Press

Tricep Extension (Cable)

Hammer Curl (Cable)

Pull-Up (Bodyweight)

Seated Row (Cable)

Lat Pulldown

T-Bar Row

Bicep Curl (EZ Bar)

Preacher Curl (EZ Bar)

Hammer Curl

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