4x Mark och bänkfokus med pullups

uring balanced development and maximum gains. With a

**Min 4x Program**

Embark on a transformative 4-week journey with the Min 4x program, designed for those ready to elevate their strength and conditioning. This program features 16 intense training sessions that focus on compound lifts and targeted muscle groups, ensuring balanced development and maximum gains. With a mix of barbell and machine exercises, including Deadlifts, Pull-Ups, and Bench Presses, you’ll build muscle, improve endurance, and enhance overall fitness. Get ready to push your limits and achieve your goals with structured workouts that challenge you every step of the way!

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Week 1

Week 2

Week 3

Week 4

Chin-Up (Weighted)

Bench Press (Paused)

Barbell Row

Lateral Raise (Machine)

Hammer Curl (Cable)

Pull Up volym, bänk push

Deadlift (Barbell)

Deadlift (Paused)

Leg Extension

Chest Fly (Machine)

Seated Cable Crunch

Marklyft push

Pull-Up (Bodyweight)

Rear Delt Fly (Cable)

Pull ups + bänk volym

Kanske köra något extra i slutet vad man känner sig för

Incline Chest Press (Machine)

Calf Raise (Machine)

Tricep Pushdown (Cable)

Mark volym

Chest Supported Row (Machine)

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