Gadget&Gains {G&G} 16 weeks Strength Block

Sixteen weeks. One mission. This is where discipline is tested, limits are shattered, and strength is forged through relentless effort. Every rep tells a story, every set builds resilience, and every drop of sweat moves you closer to the strongest version of yourself. There will be days when the weight feels heavy and the journey feels longer than expected, but champions are built in those moments. Stay focused. Stay hungry. Trust the process. Week by week the body transforms, the mind sharpens, and the bar moves with authority. This is not just training—it is a commitment to power, growth, and becoming unstoppable.

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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

Week 13

Week 14

Week 15

Week 16

Incline Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Dip (Weighted)

Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

Bicep Curl (Cable)

Hammer Curl (Dumbbell)

Military Press (Barbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Pin Press Bench (Barbell)

Incline Bench Press (Dumbbell)

Incline Cable Chest Press

Cable Crossover

Pull-Up (Bodyweight)

Pendlay Row

Lat Pulldown

Single Arm Row (Cable)

Face Pull

Back Extension (Weighted)

Standing Calf Raise

Leg Extension

Squat (Barbell)

Goblet Squat

Bulgarian Split Squat (Barbell)

Bench Press (Barbell)

Floor Press (Barbell)

Sumo Deadlift (Barbell)

Barbell Row

T-Bar Row

Wide Grip Lat Pulldown

Lat Pulldown (Close Grip)

Squat (Low Bar)

Seated Hamstring Curl

Hip Thrust (Barbell)

Romanian Deadlift (Barbell)

Hip Adductor (Machine)

Squat (Paused)

Bench Press (Paused)

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