Strength workout

Unlock your strength potential with this comprehensive 12-week program designed for dedicated lifters. Training seven days a week, you'll engage in targeted workouts that focus on leg, back, and shoulder burnouts, utilizing barbell and machine exercises to maximize muscle growth and endurance. Each session is structured to push your limits while ensuring proper recovery, setting you on a path to achieve impressive gains. Get ready to transform your physique and elevate your lifting game!

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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

Squat (Barbell)

Calf Raise (Machine)

Hamstring Curl

Leg Extension

Leg burnout

Wide Grip Lat Pulldown

Dumbbell Row

Shrug (Barbell)

Shoulder Press (Machine)

One Arm Lateral Raise (Dumbbell)

Back/Shoulder burnout

Bench Press (Barbell)

Incline Bench Press (Barbell)

Preacher Curl (Barbell)

V-Handle Tricep Pushdown (Cable)

Chest Fly (Dumbbell)

Chest/Arms

Leg Press

Walking Lunge

Leg day

Lat Pulldown (Close Grip)

Seated Row (Cable)

Back/Shoulder

Cardio

Cardio/Rest

Alternating Dumbbell Curl

Tricep Rope Push Down (Cable)

Chest/Arms Burnout

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