Mendi-PF U/L

**Mendi-PF U/P** is a comprehensive 12-week workout program designed to enhance your upper and lower body strength through a well-structured routine. With 48 training sessions, this program incorporates a variety of exercises, including bodyweight movements like pull-ups and dips, alongside machine and dumbbell workouts targeting all major muscle groups. Each workout is tailored to progressively challenge your limits, ensuring you build strength and endurance effectively. Get ready to transform your physique and elevate your fitness journey!

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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

Pull-Up (Bodyweight)

Dip (Bodyweight)

Dumbbell Row

Shoulder Press (Machine)

Bicep Curl (Dumbbell)

JM Press (Smith Machine)

Pec Deck (Machine)

Hyperextension

Leg Extension

Seated Hamstring Curl

Bulgarian Split Squat (Barbell)

Calf Raise (Machine)

Incline Bench Press (Smith Machine)

Lat Pulldown

Incline Chest Fly (Dumbbell)

Rear Delt Row

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Stiff Leg Deadlift

Nordic Curl

Hip Abductor (Machine)

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