Sir, yes sir!

Get ready to transform your physique with "Sir, yes sir!" — a dynamic 12-week program designed for those ready to push their limits. Committing to five days a week, you'll tackle a variety of exercises that target every muscle group, from explosive leg workouts to powerful push days. With a mix of barbell, bodyweight, and machine exercises, you'll build strength, improve endurance, and sculpt your body effectively. This program is perfect for anyone looking to elevate their training and achieve real results.

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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

Squat (Barbell)

Box Jump

Weighted Sled

Leg Extension

Leg Curl

Burpee

Bird Dog

Legs

Push Up

Overhead Press (Barbell)

Dip (Bodyweight)

Oblique Twist Cable

Triceps Kickback (cable)

Decline Crunch (Weighted)

Push

Pull-Up (Bodyweight)

Barbell Row

Rear Delt Fly (Cable)

Lat Pulldown (Neutral Grip)

Reverse Abs Crunch (Bodyweight)

Seated Row (Cable)

Pull Day

Walking Lunge (Dumbbell)

Thruster (Dumbbell)

Dead Hang

Back Extension (Weighted)

Sit Up

Leg 2

Time this workout. Split up reps anyway you want. Must complete all required reps to finish. 

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