Gremlin Gains

**Gremlin Gains** is a dynamic 12-week program designed to build serious muscle and strength, targeting the chest, triceps, and shoulders. With a commitment of 13 days per week, you'll engage in a variety of exercises, including the Incline Bench Press, Chest Fly, and Skull Crushers, ensuring comprehensive muscle activation and growth. Each workout is structured to push your limits, featuring progressive intensity and techniques like training to failure. Get ready to unleash your inner beast and achieve impressive gains!

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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

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Chest Fly (Machine)

Skull Crusher (Barbell)

Tricep Rope Push Down (Cable)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Decline Crunch (Weighted)

Chest, Tri’s and shoulders

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Leg Extension

Hip Adductor (Machine)

Standing Calf Raise

Bench Press (Barbell)

Chest Fly (Dumbbell)

Seated Dip (Machine)

Landmine Push Press

Tricep Pushdown (Cable)

Bicep Curl (Cable)

Reverse Bicep Curl (Dumbbell)

Lat Pulldown

Kroc Row

Pull-Up (Bodyweight)

Upright Row (Barbell)

Pinwheel Curl

Incline Curl (Dumbbell)

Bicep Curl (Machine)

Hack Squat

Goblet Squat

Leg Curl

Stiff Leg Deadlift

Landmine Twist

Seated Calf Raise

One Arm Lateral Raise (Dumbbell)

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