4 days full body with weak knees

This is a program for someone who doesn’t have much time and *maybe* misses some workout days in some weeks. The principle behind this program is if you can do any 3 days of the program in a week you can still work almost every body part twice a week. But ideally doing 4 days in a week will put weekly load above 12 working sets a week for each body part. This is a linear progression program.

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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

Incline Bench Press (Barbell)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Face Pull

Leg Extension

Leg Curl

Lat Pulldown

Seated Row (Cable)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Chest Fly (Cable)

Pullover (Dumbbell)

Seated Shoulder Press (Dumbbell)

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