Strength and Posture

Transform your strength and posture over 12 weeks with this focused program designed for lifters of all levels. Committing just three days a week, you’ll engage in targeted workouts that enhance core stability, improve alignment, and build functional strength. Each session is crafted to help you lift more effectively while reducing the risk of injury. Elevate your performance and stand tall with confidence as you progress through this comprehensive training plan.

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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

Squat (Barbell)

Hip Thrust (Barbell)

Bulgarian Split Squat (Dumbbell)

Back Extension

Pallof Press

Face Pull

Couch Stretch

Frog Stretch

Deep Squat Hold

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Plank (Weighted)

Band Pull Apart

I, Y, T (IYT) Raise

90/90 Hip Flow

Pigeon Stretch with Thoracic Rotation

Butterfly Stretch

Front Squat (Barbell)

Good Morning

Pull-Up (Bodyweight)

Dynamic Side Plank

Lying Reverse Fly

Banded Hip Distraction

World's Greatest Stretch

Standing Hip Circles

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