's Personalized Strength Training Program

Get ready to transform your strength with this tailored 12-week program designed specifically for you! With a focus on high-volume training, you'll target all your key areas—chest, back, core, shoulders, arms, legs, and glutes—using the full range of equipment available in your gym. As an intermediate lifter, you'll push your limits, build muscle, and enhance your overall strength, setting you on a path to achieve your fitness goals. Embrace the challenge and watch as your dedication pays off, leading to impressive gains and a stronger, more confident you!

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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

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Overhead Press (Dumbbell)

Tricep Dip (Weighted)

Upper Body Strength - Push Focus

Squat (Barbell)

Leg Press (Machine)

Walking Lunge (Dumbbell)

Lower Body Strength - Quad Focus

Pull-Up (Weighted)

Bent Over Row (Barbell)

Face Pull (Cable)

Bicep Curl (EZ Bar)

Upper Body Strength - Pull Focus

Deadlift (Barbell)

Romanian Deadlift (Dumbbell)

Glute Bridge (Barbell)

Lower Body Strength - Hamstring Focus

Plank

Hanging Leg Raise

Russian Twist (Dumbbell)

Battle Ropes

Core & Conditioning

Foam Rolling

Dynamic Stretching

Yoga or Stretching Routine

Active Recovery & Mobility

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