Mal fit

**Mal Fit** is an 8-week comprehensive workout program designed to enhance your strength and endurance through a structured routine. With 56 training days, this program combines a variety of exercises targeting all major muscle groups, ensuring a balanced approach to fitness. From barbell bench presses to bodyweight pull-ups, each session is crafted to challenge you while promoting muscle growth and fat loss. Get ready to push your limits and transform your physique with this dynamic training plan!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Barbell)

Chest Press (Machine)

Chest Fly (Cable)

Lateral Raise (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Pull-Up (Bodyweight)

Bent Over Row (Barbell)

Wide Grip Lat Pulldown

Close Grip Seated Row

Reverse fly Seated

Preacher Curl (Dumbbell)

Hammer Curl

Leg Curl

Leg Press (45 Degrees)

Squat (Barbell)

Hip Abductor (Machine)

Seated Calf Raise

Running

Shoulder Press (Machine)

Lateral Raise (Cable)

Rear Delt Fly (Cable)

Shrug (Dumbbell)

Skull Crusher (Barbell)

Single Arm Tricep Extension (Cable)

Bicep Curl (EZ Bar)

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