Unleash your potential with Dark's Strength Program, an 18-week journey designed to build muscle and enhance overall strength. Committing to six days a week, you'll tackle a variety of compound and isolation exercises, focusing on both upper and lower body, as well as core stability. Each session is structured to progressively challenge you, ensuring you push your limits while mastering essential movements. Equip yourself with a full gym and get ready to transform your physique and elevate your performance!

The following program is UPPER LOWER PPL. It mainly focuses on hitting each muscle group with sufficient rest

Dark's Strength Program

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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

Week 17

Week 18

Bench Press (Barbell)

Preacher Curl (EZ Bar)

Skull Crusher (Barbell)

Lat Pulldown

T-Bar Row

Chest Fly (Machine)

Upper body

Lateral Raise (Cable)

Reverse Pec Deck

Abs Crunch (Machine)

Cardio

Plank

Shoulder and core

Pec Deck (Machine)

Incline Bench Press (Barbell)

Tricep Pushdown (Cable)

Push

Chest Supported Row (Machine)

Hammer Curl (Dumbbell)

Pull

Squat (Barbell)

Leg Extension

Seated Calf Raise

Leg Curl

Romanian Deadlift (Barbell)

Hip Abductor (Machine)

Lower body

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