Natey

**Natey: 12-Week Full-Body Strength Program**

Embark on a transformative 12-week journey with Natey, designed to build strength and sculpt your physique through a comprehensive regimen. This program features 60 days of targeted workouts, focusing on major muscle groups each week. Expect a mix of bodyweight exercises, dumbbell lifts, and machine workouts that challenge your limits and enhance your endurance. With a variety of movements like push-ups, pull-ups, and lunges, you’ll develop functional strength while keeping your workouts dynamic and engaging. Get ready to push your boundaries and achieve your fitness goals!

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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

Push Up

Dip (Weighted)

Bench Press (Dumbbell)

Chest Fly (Cable)

Chest day

Wide Grip Pull-Up

Single Arm Iso Row

Lat Pulldown (Band)

T-Bar Row

Punching Bag

Back day

Push Press (Barbell)

Lateral Raise (Cable)

Seated Shoulder Press (Dumbbell)

Delts

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Preacher Curl (Barbell)

Hammer Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Bicep Curl (Barbell)

Walking Lunge

Leg Extension

Goblet Squat

Sumo Deadlift (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Leg day

Nordic Curl

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