INVICTUS 1.3

**INVICTUS 1.3** is a dynamic 6-week training program designed to elevate your strength and sculpt your physique with a balanced focus on upper and lower body workouts. Committing just 4 days a week, you'll tackle a variety of exercises, including barbell squats, bench presses, and cable flys, ensuring comprehensive muscle engagement. Each session is structured to challenge your limits while promoting muscle growth and endurance. Get ready to push your boundaries and transform your fitness journey!

**INVICTUS 1** is a dynamic 6-week bodybuilding program designed for intermediate lifters looking to build strength and muscle definition. Committing to 6 days a week, each 90-minute session focuses on compound and isolation exercises, including essentials like the bench press and cable flys, ensuring a comprehensive approach to upper body development. With a structured intensity scale, you’ll push your limits while targeting key muscle groups effectively. Equip yourself with a full gym setup and get ready to transform your physique!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Seated Row (Cable)

Standing Pullover (Cable)

Lateral Raise (Cable)

Face Pull

A1 — Chest* · Back · Shoulders

Squat (Barbell)

Leg Press

Leg Extension

B1 — Legs (squat)* · Arms

Lat Pulldown

Seated Shoulder Press (Dumbbell)

Bench Press (Dumbbell)

Cable Low Row

Straight Arm Pulldown

Pec Deck (Machine)

A2 — Back* , Chest, shoulders*

Deadlift (Barbell)

Reverse Lunge (Dumbbell)

Leg Curl

B2 — Legs (hip hinge)* · Arms

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