Home Gym Upper,Lower,Full Body, stretch and walk

Transform your fitness journey with this comprehensive 8-week program designed for home gym enthusiasts! Each week, you'll engage in four dynamic workouts targeting upper body, lower body, and full-body strength, complemented by stretching and walking sessions to enhance recovery and flexibility. Perfect for all fitness levels, this program utilizes a variety of equipment to keep your workouts diverse and effective. Get ready to build strength, improve endurance, and feel your best—all from the comfort of your garage gym!

**Keith’s Upper, Lower, Full Body, Stretch and Walk Program** is an 8-week comprehensive workout plan designed to enhance your strength and flexibility. With 32 sessions spread across the week, this program combines upper and lower body workouts, full-body routines, and restorative stretching sessions to optimize muscle growth and recovery. Tailored for novice to intermediate lifters, it focuses on powerbuilding and bodybuilding techniques, ensuring you build muscle while sculpting your physique. Get ready to transform your fitness journey with this well-rounded approach!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Wide Grip Lat Pulldown

Seated Shoulder Press (Dumbbell)

Seated Row (Cable)

Incline Chest Fly (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Bicep Curl (EZ Bar)

Upper

Belt Squat

Romanian Deadlift (Barbell)

Goblet Squat

Leg Extension

Standing Calf Raise

Bicycle Crunch

Lower

Overhead Press (Machine)

Bench Press (Dumbbell)

Single Arm High Row (Cable)

Trap Bar Deadlift

Incline Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Stretch/walk recovery
Limber 11 with some other stretches and walking on the treadmill 

Foam Roll - Left Lef

Foam Roll - Right Leg

Foam Roll - Inside Leg

Foam Roll - Inside Right Leg

Lacrosse Ball Glute - Left

Lacrosse Ball Glute - Right

Lumbar Rotation - 10 Each Side

Rollovers To V-sits

Rocking Frog Stretch

Fire Hydrant Circles - Left

Fire Hydrant Circles- Right

Mountain Climber

Cossack Squat (Bodyweight)

Seated Piriformis Stretch

Rear-foot-elevated Hip Flexor Stretch

Cat Cow Stretch

Bird Dog

Dead Bug

Treadmill

Stretch/Walk

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