**Strength Training 1** is a comprehensive 4-week program designed to build foundational strength through a variety of effective exercises. With 16 training days, you'll engage in targeted workouts focusing on glutes, legs, shoulders, abs, back, and biceps, ensuring a balanced approach to muscle development. Each session features a mix of dumbbell, machine, and bodyweight exercises, making it perfect for beginners and novices seeking to enhance their fitness journey. Get ready to challenge yourself and see real progress!

Strength Training 1

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Week 1

Week 2

Week 3

Week 4

Hip Thrust (Dumbbell)

Deadlift (Dumbbell)

Hip Abductor (Machine)

Step-Up (Weighted)

Leg Press

Glutes + Legs 

Arnold Press

Lateral Raise (Dumbbell)

Chest Fly (Machine)

Sit Up

Plank

Shoulders + Abs 

Glutes + Quads

Leg Curl

Lying Leg Curl

Goblet Squat

Calf Raise (Machine)

Quads + Hamstrings

Lat Pulldown

Standing Pullover (Cable)

Seated Row (Cable)

Bicep Curl (EZ Bar)

Tricep Kickback

Cable Crunch

Russian Twist

Back + Biceps

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