Conquer

-Calisthenics & Weights
-Shoulder, arm, and leg size
-General strength

Schedule:
Monday: Upper body with rings
Tuesday: Leg day
Wednesday: Rest
Thursday: Upper body with weights
Friday: Leg day
Saturday: Shoulders & Arms
Sunday: Rest

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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

High Bar Squat (Barbell)

Romanian Deadlift (Barbell)

Sissy Squat

Leg Press

Leg Curl

Calf Raise (Leg Press)

Leg day

Ring Dip

Chin-Up (Bodyweight)

Ring Power Flies

Pike Push Up

Ring Row

Upper with rings

Bench Press (Barbell)

Pull-Up (Weighted)

Wide Grip Lat Pulldown

Overhead Press (Barbell)

One Arm Lateral Raise (Cable)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

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