My training

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Squat (Barbell)

Hack Squat

Hip Thrust (Machine)

Leg Press (45 Degrees)

Goblet Squat

Leg Extension

Seated Calf Raise

Treadmill

Quads

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

Romanian Deadlift (Barbell)

Single Leg Press

Leg Curl

Hip Adductor (Machine)

Stair Climber

Legs

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

Deadlift (Barbell)

Lunge (Dumbbell)

Lying Leg Curl

Glute Kickback (Cable)

Hip Abductor (Machine)

Hyperextension

Cycling

Glutes

Step-Up (Weighted)

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