Personal gym growth

Embark on a transformative 12-week journey with the "Personal Gym Growth" program, designed specifically for novice lifters looking to build strength and confidence in the gym. This comprehensive plan features 36 sessions that blend powerlifting techniques with essential exercises to enhance your overall fitness. Each workout lasts approximately 60 minutes, focusing on key movements like the bench press, squats, and deadlifts, ensuring you develop a solid foundation. With a full gym setup required, you're set for a powerful experience that will elevate your lifting game and help you achieve your 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

Bench Press (Smith Machine)

Incline Bench Press (Smith Machine)

Seated Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Reverse Pec Deck

Tricep Pushdown (Cable)

Lat Pulldown

Seated Row (Cable)

Deadlift (Barbell)

Shrug (Dumbbell)

Spider Curl

Alternating Dumbbell Curl

Squat (Smith Machine)

Hack Squat

Leg Extension

Leg Curl

Standing Calf Raise

Hip Adductor (Machine)

Hip Abductor (Machine)

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