2026 routine

**2026 Routine** is a comprehensive 4-week strength training program designed to elevate your upper and lower body performance. With 16 training days packed into this schedule, you'll engage in a variety of exercises targeting major muscle groups, ensuring balanced development. Each session focuses on progressive overload, featuring lifts like the Bench Press and Squat at increasing intensities. Get ready to push your limits and achieve new personal records while building strength and endurance!

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Week 1

Week 2

Week 3

Week 4

Bench Press (Wide Grip)

Pull-Up (Weighted)

Incline Bench Press (Dumbbell)

Lateral Raise (Machine)

Chest Supported Row (Machine)

Tricep Extension (Cable)

Preacher Curl (Dumbbell)

Upper body part 1 

High Bar Squat (Barbell)

Romanian Deadlift (Barbell)

Hack Squat

Single Leg Calf Raise (Weighted)

Hip Adductor (Machine)

Abs Crunch (Weighted)

Lower body part 1 

Bent Over Row (Barbell)

Shoulder Press (Machine)

Pull-Up (Neutral Grip, Weighted)

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Upper body part 2

Deadlift (Barbell)

Leg Extension

Lying Leg Curl

Calf Raise (Leg Press)

Hip Thrust (Machine)

Decline Crunch

Lower body part 2

Deadlift: new PR attempt
Squat: new PR attempt

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