Balanced Strength & Longevity – Full Body Program

Unlock your potential with the Balanced Strength & Longevity Full Body Program, designed to sculpt and strengthen your physique over 12 weeks. Commit to just four 60-minute sessions each week, blending bodybuilding techniques and bodyweight exercises to enhance muscle definition and overall fitness. Suitable for beginners to intermediates, this program encourages progressive growth while promoting longevity in your training. Equip yourself with the full gym setup and get ready to transform your strength and physique!

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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

Chest Press (Machine)

Seated Row (Machine)

Leg Press

Romanian Deadlift (Dumbbell)

Standing Shoulder Press (Dumbbell)

Pallof Press

Bird Dog

Goblet Squat

Hip Thrust (Machine)

Lat Pulldown (Neutral Grip)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Suitcase Carry

Stir-The-Pot On Stability Ball 

Seated Row (Cable)

Dumbbell Chest Press (Flat Bench)

Split Squat (Dumbbell)

Face Pull

Incline Hammer Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Wood Chop

Side Plank With Hip Lift

Step-Up To Knee Drive (Controlled)

Single Leg Press

Half-Kneeling One Arm Cable Press

Lat Pulldown

Calf Raise (Machine)

Farmer's Walk (Weighted)

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