Namek saga: Goku’s arrival

**Namek Saga: Goku’s Arrival** is a dynamic 4-week program designed to sculpt your physique and build muscle through a comprehensive full-gym routine. With 20 training sessions, you'll engage in a variety of exercises targeting all major muscle groups, including barbell bench presses, dumbbell rows, and squats, ensuring balanced development. Each workout lasts approximately 60 minutes, making it perfect for beginners and novices looking to elevate their training. Embrace the challenge and transform your body with this structured approach to bodybuilding!

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Week 1

Week 2

Week 3

Week 4

Take 2–3 min between big lifts; 60–90 s on isolation to keep density up without killing performance.

Bench Press (Barbell)

Dumbbell Row

Incline Bench Press (Barbell)

Seated Row (Cable)

One Arm Lateral Raise (Cable)

Tricep Rope Push Down (Cable)

Face Pull

Mon — Upper A

Military Press (Barbell)

Pull-Up (Bodyweight)

Dip (Weighted)

Single Arm Overhead Tricep Extension

Hammer Curl (Dumbbell)

Upper B

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Leg Curl

Standing Calf Raise

Decline Crunch (Weighted)

Must-have-it leg day

Pull-Up (Weighted)

T-Bar Row

Preacher Curl (Dumbbell)

Bicep Curl (Cable)

Seated Wide-Grip Row (Cable)

Lateral Raise (Dumbbell)

Upper C

Superset the preacher curls with the triceps extensions!

Seated Shoulder Press (Dumbbell)

Arm day 

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