Prateek's Strength Training Program

This is a balanced 5-day workout split designed to build muscle size, strength, and overall conditioning while allowing adequate recovery. The program combines compound lifts, hypertrophy-focused accessory work, and core training, making it ideal for intermediate lifters aiming for consistent progress.

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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

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Walking Lunge (Dumbbell)

Calf Raise (Machine)

Seated Hamstring Curl

Cable Crunch

Hanging Leg Raise

Decline Sit Up (Weighted)

Legs + Abs

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Skull Crusher (Barbell)

Overhead Tricep Extension (Cable)

Treadmill

Push (Chest,Shoulder,Triceps)

Deadlift (Barbell)

Lat Pulldown

Seated Row (Cable)

Face Pull

Bicep Curl (Barbell)

Hammer Curl (Dumbbell)

Pull (Back,Biceps)

Goblet Squat

Stiff Leg Deadlift

Glute Bridge (Dumbbell)

Step-Up (Weighted)

Russian Twist (Dumbbell)

Plank

Reverse Abs Crunch (Bodyweight)

Lower Body + Abs

Incline Bench Press (Barbell)

Seated Wide-Grip Row (Cable)

Arnold Press

Chest Fly (Cable)

Tricep Rope Push Down (Cable)

Concentration Curl

Upper Body

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