Sitansu's 4 Week Mesocycle

**Sitansu's 4 Week Mesocycle** is a comprehensive training program designed to elevate your strength and muscle gains over four intense weeks. With 20 workouts spread across the month, this program incorporates a variety of exercises targeting all major muscle groups, ensuring balanced development and optimal recovery. Each session is structured with progressive overload in mind, utilizing both compound and isolation movements to maximize your results. Whether you're a beginner or an experienced lifter, this program will push your limits and help you achieve your fitness goals. Get ready to transform your physique and build lasting strength!

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Week 1

Week 2

Week 3

Week 4

Wide Grip Lat Pulldown

Incline Bench Press (Smith Machine)

Single Arm Iso Row

Bench Press (Dumbbell)

Upper Body

Incline Bench Press (Dumbbell)

Incline Chest Press (Machine)

Pec Deck (Machine)

One Arm Lateral Raise (Cable)

Push Day

Leg Extension

Lying Leg Curl

Squat (Smith Machine)

Deadlift (Dumbbell)

Sumo Squat (Dumbbell)

Calf Raise (Smith Machine)

Lower Body

Face Pull

Alternating Dumbbell Curl

Hammer Curl (Cable)

Face Away Cable Curl

Preacher Curl (Dumbbell)

Pull Day

Bulgarian Split Squat (Barbell)

Stiff Leg Deadlift (Dumbbell)

Leg Press (45 Degrees)

Calf Raise (Machine)

Leg Day

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