Muscle Retention - 2 days/week

**Muscle Retention - 2 Days/Week** is a focused 14-week program designed for those looking to maintain their hard-earned muscle while balancing a busy lifestyle. With just two training days per week, you'll engage in a mix of compound lifts and targeted exercises, ensuring a comprehensive approach to muscle retention. Each session incorporates essential movements like the Deadlift, Bench Press, and Squat, complemented by effective accessory work to keep your gains intact. Get ready to challenge yourself and stay strong with this efficient and effective 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

Week 13

Week 14

Deadlift (Barbell)

Overhead Press (Barbell)

Barbell Row

Hanging Leg Raise

Squat (Smith Machine)

Romanian Deadlift (Barbell)

Bench Press (Barbell)

Pull-Up (Assisted)

Plank

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