TALTA

Transform your physique with TALTA, a comprehensive 12-week bodybuilding program designed for both novice and intermediate lifters. With five training days each week, you'll engage in a balanced mix of strength and hypertrophy-focused workouts, utilizing a full gym setup to maximize your results. This program emphasizes progressive overload and proper form, ensuring you build muscle effectively while enhancing your overall fitness. Get ready to sculpt your body and achieve your goals with confidence!

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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)

Lat Pulldown (Neutral Grip)

Incline Bench Press (Dumbbell)

Cable Low Row

Pec Deck (Machine)

Lat Prayer

Torso

Tricep Extension (Cable)

Hammer Curl (Dumbbell)

Lateral Raise (Dumbbell)

JM Press

Preacher Curl (Barbell)

Rear Delt Fly (Dumbbell)

Arms

Seated Hamstring Curl

Pendulum Squat

Leg Press

Calf Raise (Machine)

Romanian Deadlift (Barbell)

Leg Extension

LEGZ

Bench Press (Dumbbell)

Chest Supported Row (Machine)

Chest Press (Machine)

Narrow Neutral Pulldown

Shoulder Press (Machine)

Lateral Raise (Machine)

Skull Crusher (Dumbbell)

Bayesian Curl

Upright Row (Barbell)

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