The Paul R program is a comprehensive 3-week training plan designed to elevate your strength and conditioning with 5 workouts per week. Each session targets key muscle groups, employing a mix of machines and free weights to maximize your gains. You'll focus on compound movements and isolation exercises, ensuring balanced development and improved performance. Ideal for those ready to push their limits, this program will help you build muscle and enhance overall fitness in just a few weeks. Get ready to transform your workouts and achieve your fitness goals!

Paul R program

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Week 1

Week 2

Week 3

Lat Pulldown

Bent Over Row (Dumbbell)

Standing Pullover (Cable)

Cable Low Row

Lat Pulldown (Close Grip)

Leg Press

Stiff Leg Deadlift

Leg Extension

Leg Curl

Lunge (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Front Raise

Bench Press (Barbell)

Chest Fly (Cable)

Tricep Pushdown (Cable)

Bicep Curl (Barbell)

Bench Press (Close Grip)

Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Calf Raise (Leg Press)

Stiff Leg Deadlift (Dumbbell)

Incline Bench Press (Dumbbell)

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