THE GENTLEMAN

**THE GENTLEMAN** is a meticulously crafted 12-week program designed for those looking to build strength and refine their physique with a balanced approach. Comprising four training days each week, this program focuses on both upper and lower body workouts, utilizing a mix of machines and free weights to target all major muscle groups. Expect to enhance your power and endurance through structured supersets and varied rep ranges, ensuring every session is both challenging and rewarding. Elevate your training and embrace the journey to becoming the best version of yourself!

This hypertrophy program is a 4 day split with an emphasis on arms & delts. There is a good mix of compounds and isolations and rep ranges can be revised to what you prefer. Volume is set-based and can be auto-regulated to what you want on a weekly basis.

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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

Hack Squat

Leg Curl

Back Extension

LOWER - A

UPPER - A

Romanian Deadlift (Barbell)

Leg Extension

Rear Delt Row

Abs Crunch (Machine)

LOWER - B

UPPER - B

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