Train TUFF

Unleash your strength with Train TUFF, a comprehensive 16-week program designed to sculpt your physique and elevate your performance. Committing to five days a week, you'll tackle a balanced mix of lower and upper body workouts, featuring foundational lifts like deadlifts and bench presses, alongside targeted accessory movements. Each session is crafted to challenge your limits and build muscle, ensuring you stay engaged and motivated throughout your fitness journey. Equip yourself with the tools for transformation and get ready to train hard and train smart!

Only you know how your day is and what your goal is, so No reps  are mentioned and you can do  as you wish depending on your goals, dont forget to adjust weights depending on the rep range you choose, I'd recommend 6-8 rep range for new lifters.

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Week 1

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Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Lower Body

Overhead Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Pullover (Dumbbell)

Upper Body 

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Dip (Assisted)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Tricep Kickback

Arms

Incline Bench Press (Dumbbell)

T-Bar Row

Rear Delt Row

Shrug (Barbell)

Squat (Barbell)

Deadlift (Paused)

Standing Calf Raise

Upper Body

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