Kenji Rai's road to not being a stickman

Embark on an 18-week transformation journey with Kenji Rai's program, designed specifically for those ready to build muscle and strength. Committing to four days a week, you'll tackle a balanced mix of push, pull, and leg workouts, utilizing a full gym setup to maximize your gains. Each session is crafted to target key muscle groups with a variety of exercises, ensuring you develop a powerful physique while improving your overall fitness. Get ready to leave the "stickman" phase behind and embrace a stronger, more confident you!

default

Week 1

Week 2

Week 3

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

Week 17

Week 18

Bench Press (Barbell)

Chest Fly (Dumbbell)

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Sit Up

Monday - Push

T-Bar Row

Pull-Up (Weighted)

Bicep Curl (Dumbbell)

Face Pull

Tuesday - Pull

Squat (Smith Machine)

Leg Press

Lying Leg Curl

Leg Extension

Standing Calf Raise

Wednesday - Legs

Standing Shoulder Press (Dumbbell)

Chin-Up (Weighted)

Single Arm Pushdown

Bicep Curl (Cable)

Friday - Arms

0 reviews for Kenji Rai's road to not being a stickman