Vilhon goonaus

Transform your fitness journey with the Vilhon Goonaus program, an 8-week training plan designed for dedicated lifters ready to push their limits. Committing to just 4 days a week, you'll engage in a balanced mix of strength training and conditioning that builds muscle while enhancing endurance. Each session is crafted to challenge your body and elevate your performance, ensuring you stay motivated and on track. Get ready to unlock your potential and achieve the results you've been striving for!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Pull-Up (Neutral Grip, Weighted)

AD Press

One Arm Bent Over Row

V-Handle Tricep Pushdown (Cable)

Preacher Curl (EZ Bar)

Lateral Raise (Cable)

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High Bar Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Seated Hamstring Curl

Calf Raise (Leg Press)

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Dip (Weighted)

Lat Pulldown (Neutral Grip)

Overhead Press (Barbell)

Seated Row (Cable)

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

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