Unleash your potential with this comprehensive 10-week training program designed for dedicated lifters. Committing to six days a week, you'll engage in a balanced mix of push, pull, and leg workouts, ensuring full-body strength and muscle development. Each session is meticulously crafted with a variety of exercises, from barbell bench presses to lat pulldowns, all aimed at maximizing your gains. With a full gym at your disposal, get ready to challenge yourself and achieve the results you've been striving for!

Transform your physique over 10 weeks with targeted muscle sculpting and powerlifting techniques that build strength and confidence in every rep.

My training

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Military Press (Barbell)

Lateral Raise (Dumbbell)

Dip (Assisted)

Skull Crusher (Barbell)

Cable Crunch

Leg Raise (Captain's Chair)

Plank

Push

Lat Pulldown

Barbell Row

Dumbbell Row

Seated Row (Cable)

Standing Pullover (Cable)

Bicep Curl (EZ Bar)

Incline Curl (Dumbbell)

Rear Delt Fly (Machine)

Oblique Crunch

Side Plank

Reverse Abs Crunch (Bodyweight)

Pull

Pull-Up (Assisted)

Shoulder Press (Machine)

Lateral Raise (Cable)

Face Pull

Hammer Curl (Dumbbell)

Bicep Curl (Cable)

Tricep Extension (Cable)

Overhead Extension (Dumbbell)

Lying Leg Raise

Dead Bug

Upper

Squat (Barbell)

Hack Squat

Hip Thrust (Machine)

Leg Press (45 Degrees)

Goblet Squat

Leg Extension

Seated Calf Raise

Treadmill

Russian Twist

Quads

Romanian Deadlift (Barbell)

Single Leg Press

Leg Curl

Hip Adductor (Machine)

Stair Climber

Abs Crunch (Weighted)

Legs

Deadlift (Barbell)

Step-Up (Weighted)

Lying Leg Curl

Glute Kickback (Cable)

Hip Abductor (Machine)

Hyperextension

Cycling

Glutes

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