Back To The Gym

This is an 8-week, three-day full-body program designed to build muscle and a strong, athletic look. Each workout balances push and pull movements while training glutes, quads, chest, back, shoulders, and core, with extra emphasis on shoulders, upper back, and traps for a broader, more powerful frame. Controlled progression and joint-friendly exercises make it effective, sustainable, and focused on visible muscle growth and definition.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Hip Thrust (Barbell)

Hip Abduction (Band)

Seated Row (Cable)

Push Up

Standing Shoulder Press (Dumbbell)

Side Bend (Dumbbell)

Shrug (Barbell)

Lunge (Dumbbell)

Glute Kickback (Cable)

Chest Press (Machine)

Lat Pulldown

Lateral Raise (Dumbbell)

Sit Up

Bulgarian Split Squat (Dumbbell)

Hyperextension

Inverted Row

Chest Fly (Cable)

Rear Delt Fly (Dumbbell)

Leg Raise (Captain's Chair)

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