Roktims ULRUL

**Roktims ULRUL** is a comprehensive 12-week program designed to sculpt and strengthen your physique through a structured 48-day training regimen. Tailored for beginners and novices, this program focuses on muscle development with a variety of exercises targeting all major muscle groups using gym equipment. Each session combines compound and isolation movements, ensuring a balanced approach to fitness. Get ready to transform your body and build a solid foundation for your lifting journey!

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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

Leg Press (45 Degrees)

Leg Extension

Hip Thrust (Machine)

Lying Leg Curl

Hip Adductor (Machine)

Standing Calf Raise

Abs Crunch (Machine)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Bench Press (Dumbbell)

Wide Grip Lat Pulldown

Seated Wide-Grip Row (Cable)

Preacher Curl (Dumbbell)

Single Arm Tricep Extension (Cable)

Kelso Shrug (Chest Supported)

Stiff Leg Deadlift

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