Transform your physique with the "glop" program, an 8-week strength training journey designed for those ready to take their fitness to the next level. Committing just four days a week, you'll engage in a balanced mix of upper and lower body workouts, featuring targeted exercises like weighted dips, Bulgarian split squats, and T-bar rows. Each session is crafted to challenge your muscles and boost your strength, ensuring you stay motivated and on track to achieve your goals. Get ready to build power and endurance in a supportive, structured environment!

glop

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Dip (Weighted)

T-Bar Row

Incline Bench Press (Dumbbell)

Lat Pulldown (Close Grip)

Lateral Raise (Dumbbell)

Preacher Curl (Barbell)

Tricep Pushdown (Cable)

Upper

Stiff Leg Deadlift

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Leg Extension

Standing Calf Raise

Lower

Pull-Up (Weighted)

Seated Shoulder Press (Dumbbell)

Seated Row (Cable)

Pec Deck (Machine)

Hammer Curl (Cable)

undefined reviews for glop