Unleash your strength with Traino, a dynamic 12-week program designed for serious lifters. Committing to six days a week, you'll tackle a blend of upper and lower body workouts that focus on compound movements and targeted muscle engagement. Each session incorporates a variety of exercises, including weighted pull-ups and hack squats, ensuring you build power and endurance effectively. Perfect for those equipped with a garage gym, this program will transform your physique and elevate your performance. Get ready to push your limits and achieve your fitness goals!

Traino

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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

Standing Pullover (Cable)

Ring Dip

Pull-Up (Weighted)

Upper 1

Hack Squat

Walking Lunge

Legs 1

Fun day/ Bro

Upper 2

Back Squat

Romanian Deadlift (Barbell)

Standing Calf Raise

Legs 2

Forearm Curl

Lateral Raise (Cable)

Lu Raise

Rear Delt Fly (Cable)

Neck Flexion

Fun day/ Bro 2

DELOAD

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