SIMPLE GAINS

SIMPLE GAINS is an 18-week program designed for those ready to build strength and muscle with a straightforward approach. Training four days a week, you'll engage in a variety of exercises targeting all major muscle groups, utilizing machines, free weights, and bodyweight movements. This program emphasizes progressive overload, ensuring you consistently challenge yourself to achieve optimal results. Whether you’re a beginner or looking to refine your routine, SIMPLE GAINS will help you unlock your potential and see real progress in your fitness journey.

default

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

Week 17

Week 18

Single Arm Machine Row

Seated Overhead Press (Dumbbell)

Hammer Curl (Dumbbell)

Single Arm Pushdown

Wide Grip Rear Pull-Up

Incline Smith Press (15 Degrees + Wide Grip)

Single Leg Calf Raise (Bodyweight)

Straight Leg Calf Raise

Lu Raise

Dip (Weighted)

Pull-Up (Neutral Grip, Weighted)

Overhead Tricep Extension (Cable)

Preacher Curl (EZ Bar)

Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

Face Pull

Bicep Curl (EZ Bar)

Single Arm Overhead Tricep Extension

BLOCK 1

SIUU

1 reviews for SIMPLE GAINS