Unlock your strength potential with this comprehensive 7-day program designed for home workouts. Each day focuses on a blend of heavy lifts and hypertrophy exercises, ensuring you build muscle and power effectively. With a variety of barbell and machine movements, including deadlifts, squats, and push-ups, you'll challenge every major muscle group. Perfect for those looking to maximize their training without the need for a gym, this program is your roadmap to achieving impressive gains in just one week.

I made this as a external source to remember my program.
If you train legs at the gym and upper body at home, you could try this program if you want!

My Program

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Week 1

Deadlift (Barbell)

Bench Press (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Seated Hamstring Curl

Leg Extension

Standing Calf Raise

Dip (Weighted)

Barbell Row

Overhead Press (Barbell)

Chin-Up (Weighted)

Pullover (EZ Bar)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Skull Crusher (Barbell)

Preacher Curl (Barbell)

Bicep Curl (Barbell)

Dragon Flag

Roman Chair Sit Up

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Squat (Low Bar)

Pull-Up (Weighted)

Incline Bench Press (Barbell)

Pullover (Dumbbell)

Incline Curl (Dumbbell)

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