Thicc & Twisted

Unleash your strength with the Thicc & Twisted program, a comprehensive 12-week training plan designed for serious lifters. Committing to five days a week, you'll engage in a variety of supersets targeting all major muscle groups, enhancing both strength and muscle definition. Each workout is crafted to maximize intensity and efficiency, incorporating essential exercises like Lat Pulldowns, Seated Rows, and High Incline DB Presses. With a full gym setup, you’ll have everything you need to transform your physique and elevate your performance. Get ready to build muscle and sculpt your body like never before!

Transform your physique with the Thicc & Twisted program, a dynamic 12-week journey designed to sculpt and strengthen your entire body. Committing to five days a week, with an emphasis on progressive overload week by week.  Start the first exercise of a muscle group with warm ups (12, 8 reps) increasing each set up to your working weight.  The designated 2 sets are for working sets and should be heavy enough for a 10-15 rep range per set.  Each new week you will add either; an additional rep above last weeks or 5 pounds above your working weight from the previous week.  As you feel strong enough you can add another set to continue to progress.  (consider taking de-loads every 4 to 6 weeks in the program). 

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Week 12

Seated Row (Cable)

Face Pull

Lateral Raise (Dumbbell)

Leg Extension

Seated Hamstring Curl

Calf Raise (Machine)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Bicep Curl (Cable)

Hammer Curl (Dumbbell)

Smith Machine Bend Over

Leg Press

Lat Pulldown (John Meadows Stretchers)

Upright Row (Dumbbell)

Rear Delt Fly (Machine)

Incline Curl (Dumbbell)

Bench Press (Close Grip)

Incline Y Raise (Dumbbell)

Hip Thrust (Machine)

Romanian Deadlift (Barbell)

Bird Dog Rows (Dumbbell)

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