Góra dół

**Góra dół** is a comprehensive 16-week workout program designed to build strength and muscle across your entire body. Committing to just four days a week, you'll engage in a balanced mix of compound and isolation exercises, including weighted pull-ups, bench presses, and front squats, ensuring a well-rounded approach to fitness. Each session is crafted to progressively challenge your limits, enhancing both your upper and lower body strength. Get ready to transform your physique and elevate your performance with this structured and effective training plan!

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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

Week 13

Week 14

Week 15

Week 16

Bench Press (Barbell)

Lat Pulldown (Close Grip)

Military Press (Barbell)

Chest Fly (Cable)

Skull Crusher (Dumbbell)

Upper chest

Deadlift (Barbell)

Leg Press

Bulgarian Split Squat (Dumbbell)

Rome Bench

Pull-Up (Weighted)

Seated Row (Cable)

Face Pull

Incline Curl (Dumbbell)

Tricep Kickback

External rotation Rotators

Romanian Deadlift (Barbell)

Tricep Extension (Cable)

Front Squat (Barbell)

Lunge (Dumbbell)

Leg Curl

Leg Extension

Hip Abductor (Machine)

Lower front squat

Lying Leg Curl

Hip Thrust (Machine)

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