pipi

Embark on an 18-week journey with the "pipi" program, designed for those ready to elevate their strength training in a garage gym setting. This program features three intense sessions per week, focusing on key muscle groups through a mix of barbell, machine, and bodyweight exercises. You'll tackle compound lifts like the bench press and lat pulldown, while also honing in on your arms and core with targeted movements. Get ready to build muscle, increase endurance, and transform your physique with a structured approach that fits seamlessly into your routine.

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Bench Press (Barbell)

Pec Deck (Machine)

Overhead Tricep Extension (Dumbbell)

Tricep Pushdown (Cable)

Front Raise

Knee Raise (Captain's Chair)

Abs Crunch (Bodyweight)

Lat Pulldown

Seated Row (Cable)

Face Pull

Bicep Curl (EZ Bar)

Hammer Curl

Reverse Pec Deck

Leg Press

Leg Extension

Leg Curl

Glute Bridge (Dumbbell)

Standing Calf Raise

Wall Sit

Dead Bug

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