The Mebarak protocol

Embark on a transformative 10-week journey with The Mebarak Protocol, designed for those ready to elevate their fitness game. This program features three dynamic workout days each week, combining high-intensity cardio and strength training through effective supersets. You'll engage your full body with exercises like the Incline Bench Press and 1km Row, ensuring balanced muscle development and endurance. Perfect for gym enthusiasts, this protocol will challenge you while keeping your workouts fresh and engaging. Get ready to push your limits and achieve your fitness goals!

V taper Aesthetic physique. 3 times per week

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Decline Bench Press (Dumbbell)

Lateral Raise (Cable)

Push-Up To Plank Ladder

Barbell Row

Pull-Up (Assisted)

Face Pull

Chest Supported Row (Machine)

Lat Pulldown

Farmer's Walk (Weighted)

Hip Thrust (Machine)

Walking Lunge (Dumbbell)

Romanian Deadlift (Dumbbell)

Leg Press

Glute Abductions (Machine)

Staircase Machine

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