4-5 full body workout for God's warriors

First week it will be hard but with time ur body will adapt getting both bigger and stronger.
The program focus more on the High frequency so it will help more if u are advanced wanting a specialization phase for ur upper body

2 days and one day off or 4 day with one rest day but you would have to modify your fatigue and decrease RPE

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Smith Machine)

Chest Supported Row (Machine)

Leg Curl

JM Press (Smith Machine)

Skull Crusher (Barbell)

Power Shrug

Leg Extension

Wide Grip Lat Pulldown

Incline Bench Press (Smith Machine)

Dumbbell Row

Romanian Deadlift (Barbell)

Overhead Tricep Extension (Cable)

Hack Squat

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