Lift

**Lift** is a comprehensive 4-week strength training program designed to build muscle and improve overall fitness. Comprising 20 workouts, this program focuses on major compound movements and isolation exercises, ensuring a balanced approach to strength development. Each session targets specific muscle groups with a mix of barbell, machine, and cable exercises, allowing for progressive overload and muscle adaptation. Get ready to challenge yourself and see tangible results in just a month!





Decrease set on hypertrophy excercise if fatigue do not decrease rep.


Add weight once you reach maximum target rep.

For example: squat week 1 day 1 you do 225 lb for 2 set for 3 rep than on next squat session you do 225 for 2 set of 5 increase weight by 5 lb for next session until you reach 5 on that. Same with accessories.

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Leg Curl

Leg Extension

Seated Calf Raise

Abs Crunch (Machine)

Back Extension

Leg Press (45 Degrees)

Bench Press (Barbell)

Chest Press (Machine)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Seated Wide-Grip Row (Cable)

Lat Pulldown

Tricep Pushdown (Cable)

Bicep Curl (Machine)

Deadlift (Barbell)

Hack Squat

Seated Row (Cable)

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