Alejandro Esparta

Welcome to your personalized 12-week training program designed specifically for your weight loss and muscle growth goals. With a focus on advanced strength training, this program combines upper and lower body workouts, pushing and pulling movements, and cardio to maximize your results. By utilizing your garage gym equipment, you'll develop a well-rounded physique while increasing your strength and endurance. Get ready to challenge yourself, track your progress, and achieve the big muscles you've been aiming for—all while shedding those extra pounds. Let's make every workout count!

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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

Bench Press (Barbell)

Bent Over Row (Barbell)

Overhead Press (Dumbbell)

Pull-Up (Bodyweight)

Upper Body Strength

Squat (Barbell)

Deadlift (Barbell)

Leg Raise (Captain's Chair)

Lower Body Strength

Incline Bench Press (Dumbbell)

Dumbbell Bench Pullover

Tricep Extension (Dumbbell)

Push Day

Chin-Up (Bodyweight)

Dumbbell Row

Rear Delt Fly (Dumbbell)

Pull Day

Leg Pull-In

Walking Lunge (Dumbbell)

Legs & Cardio

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