Focused Four: Muscle Group Split

Muscle Focus Program stands out due to its strategic approach to muscle group isolation, ensuring each muscle gets dedicated attention and adequate recovery time. Unlike generalized programs, it minimizes overtraining and maximizes muscle growth by focusing on specific groups each day. This method enhances strength, reduces injury risk, and provides a balanced and efficient workout regimen, making it superior for achieving well-rounded fitness goals.

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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

Do each excercise with at least 3 sets. Start with lower weights for the first set and increase.

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Chest Press (Machine)

Dip (Assisted)

Tricep Extension (Cable)

Chest and Triceps

Lat Pulldown

Seated Row (Cable)

Hyperextension

Pull-Up (Weighted)

Hammer Curl

Bicep Curl (Barbell)

Back and Biceps

Seated Overhead Press (Dumbbell)

Lateral Raise (Machine)

Face Pull

Shrug (Dumbbell)

Sit Up

Plank

Shoulder and Abs day

Squat (Smith Machine)

Leg Extension

Leg Curl

Hip Adductor (Machine)

Standing Calf Raise

Hip Abductor (Machine)

Leg day

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