Embark on a transformative 4-week journey with this comprehensive 6-day workout program designed to sculpt your upper body. Each session targets specific muscle groups, focusing on push and pull movements to maximize strength and definition. You'll engage in a variety of exercises, including chest presses, lat pulldowns, and tricep extensions, utilizing machines and cables to ensure proper form and effectiveness. Perfect for those ready to elevate their fitness game, this program will help you build muscle and boost your overall performance. Get ready to see results!

**Push (Chest Focused)**  
Ignite your upper body strength with this 4-week program designed to sculpt and define your chest. With 24 workouts spread across four weeks, you'll engage in targeted exercises like the Incline Bench Press and Chest Fly, maximizing your muscle gains and pushing your limits. Each session is crafted to enhance your strength and endurance, ensuring you stay motivated and on track to achieve your fitness goals.

**Pull (Lat Focused)**  
Transform your back and arm strength with this focused 4-week program. Featuring 24 sessions, you'll tackle exercises such as the Lat Pulldown and T-Bar Row, designed to build thickness and definition in your lats and biceps. Each workout is strategically structured to challenge your muscles and promote growth, helping you achieve a powerful and balanced upper body.

**Legs (Quad Focused)**  
Get ready to build powerful legs with this comprehensive 4-week program! With 24 dedicated sessions, you'll focus on key movements like the Smith Machine Squat and Hack Squat, targeting your quads for maximum strength and definition. This program is designed to push your limits and enhance your lower body performance, setting you up for success in all your fitness endeavors.

**Push (Shoulder Focused)**  
Elevate your shoulder game with this dynamic 4-week program tailored for strength and definition. Over 24 sessions, you'll engage in essential movements like the Shoulder Press and Lateral Raise, ensuring balanced development and stability. Each workout is crafted to challenge your muscles and keep you motivated, helping you achieve impressive shoulder strength and aesthetics.

**Pull (Thickness)**  
Unlock your back's potential with this focused 4-week program aimed at building thickness and strength. With 24 workouts featuring exercises like the Kelso Shrug and Seated Row, you'll develop a powerful upper body while enhancing your overall physique. This program is designed to push your limits and help you achieve a strong, well-defined back. 

**Legs**  
Strengthen and sculpt your lower body with this comprehensive 4-week leg program. Featuring 24 sessions, you'll engage in essential exercises like the Lying Leg Curl and Romanian Deadlift, targeting all major muscle groups in your legs for balanced development. This program is designed to challenge your limits and promote growth, setting you on the path to impressive leg strength and definition.

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Week 1

Week 2

Week 3

Week 4

Incline Bench Press (Smith Machine)

Chest Fly (Machine)

Chest Press (Machine)

Lateral Raise (Machine)

Shoulder Press (Machine)

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Push ( chest focused )

Lat Pulldown

Seated Row (Cable)

T-Bar Row

Bicep Curl (Machine)

Hammer Curl (Dumbbell)

Pull ( lat focused )

Squat (Smith Machine)

Hack Squat

Leg Extension

Leg Curl

Seated Calf Raise

Legs ( quad focused )

Rear Delt Fly (Machine)

Push ( shoulder focused )

Kelso Shrug

Pull ( thickness )

Lying Leg Curl

Romanian Deadlift (Barbell)

Legs

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