Athletic

Expect to tackle classic lifts like the bench press, squats, and deadlifts, while also incorporating accessory movements to enhance muscle growth and stability. Whether you're aiming for performance gains or aesthetic improvements, this program will push your limits and transform your physique. Get ready to elevate your training and achieve your fitness goals!

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Week 18

Bench Press (Barbell)

Chin-Up (Assisted)

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Lat Pulldown

Upper focus

Squat (Barbell)

Leg Curl

Seated Calf Raise

Back Extension (Weighted)

Hip Thrust (Barbell)

Lower focus

Deadlift (Barbell)

Overhead Press (Barbell)

Full body

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