My program

**My Program** is a comprehensive 12-week powerbuilding workout designed for intermediate lifters looking to build strength and muscle concurrently. With 36 sessions spread across three days each week, you'll engage in a variety of compound and isolation exercises, including squats, deadlifts, and bench presses, tailored to maximize gains. Each workout lasts approximately 90 minutes, ensuring an efficient yet challenging training experience. Equip yourself with access to a full gym and get ready to elevate your fitness journey!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Low Bar)

Bench Press (Barbell)

Overhead Press (Barbell)

Leg Press

Chin-Up (Assisted)

Deadlift (Barbell)

Barbell Row

Hamstring Curl

Dip (Assisted)

High Bar Squat (Barbell)

Bench Press (Dumbbell)

Leg Extension

Bench Press (Close Grip)

Halting Deadlift

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