Betty Loads

**Betty Loads** is a comprehensive 10-week bodybuilding program designed to challenge advanced lifters with 40 intense workouts. Each session, lasting about 60 minutes, focuses on maximizing muscle hypertrophy through a variety of compound and isolation exercises. You'll engage in targeted training for all major muscle groups using a full gym setup, ensuring you build strength and size effectively. Prepare to push your limits and transform your physique with this structured and demanding 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

Incline Bench Press (Smith Machine)

Dip (Weighted)

Overhead Tricep Extension (Cable)

One Arm Lateral Raise (Cable)

Tricep Pushdown (Cable)

Lateral Raise (Machine)

Upper Push 

Hip Thrust (Barbell)

Glute Kickback

Standing Pullover (Cable)

Single Arm High Row (Cable)

Seated Wide-Grip Row (Cable)

Glutes & Lats 

Squat (Barbell)

Lying Leg Curl

Leg Extension

Legs

Deadlift (Barbell)

Pull-Up (Bodyweight)

Single Arm Row (Dumbbell)

Face Pull

Single Arm Rear Delt Cable Fly

Pull

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