First Program

Embark on a transformative 4-week journey with this comprehensive program designed for serious lifters. Committing to 4 days a week, you'll focus on foundational barbell movements like squats, deadlifts, and bench presses, targeting key muscle groups to build strength and size. Each workout is structured to challenge you with a consistent intensity, ensuring you push your limits while honing your technique. Equip yourself with the tools for success and watch your progress soar!

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Overhead Press (Barbell)

Deadlift (Barbell)

Bench Press (Barbell)

Seated Row (Cable)

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