4 week

**4 Week Workout Program**  
Embark on a transformative 4-week journey designed to boost your strength and sculpt your physique. This program features 24 training sessions, focusing on progressive overload and muscle engagement through a variety of exercises targeting all major muscle groups. Each week, you’ll tackle a mix of bodyweight, machine, and free weight movements, ensuring a balanced approach to fitness. Get ready to challenge yourself and achieve your goals with a structured plan that keeps you motivated and accountable!

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Week 1

Week 2

Week 3

Week 4

Dip (Bodyweight)

Incline Bench Press (Smith Machine)

Chest Press (Machine)

Chest Fly (Machine)

Overhead Extension (EZ Bar)

Tricep Rope Push Down (Cable)

Shoulder Press (Plate Loaded)

Lat Pulldown

T-Bar Row

Seated Row (Cable)

Shrug (Barbell)

Rear Delt Fly (Machine)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Preacher Curl (Machine)

Hack Squat

Leg Press (45 Degrees)

Leg Extension

Seated Hamstring Curl

Standing Calf Raise

Lateral Raise (Cable)

Lateral Raise (Dumbbell)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Shoulder Press (Machine)

Reverse Curl (Barbell)

Overhead Tricep Extension (Cable)

Calf Raise (Machine)

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