Embark on a transformative 14-week journey with the Ryan program, designed for dedicated lifters ready to elevate their strength and physique. This intense 6-day-a-week regimen combines targeted upper and lower body workouts, featuring a variety of exercises like Chest Flys, T-Bar Rows, and Hip Adductors, ensuring comprehensive muscle engagement. With a full gym setup, you'll harness the power of machines and free weights to maximize your gains. Get ready to push your limits and achieve the results you've always aimed for!

Ryan

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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

Chest Fly (Cable)

Incline Bench Press (Dumbbell)

Incline Chest Press (Machine)

Bicep Curl (Cable)

Rear Delt Fly (Cable)

Upper 

T-Bar Row

Lat Pulldown (Close Grip)

Back Extension

Tricep Pushdown (Cable)

Lateral Raise (Machine)

Upper 2

Hip Adductor (Machine)

Calf Raise (Machine)

Pendulum Squat

Leg Extension

Lower 1

Bench Press (Barbell)

Hammer Curl (Dumbbell)

Face Pull

Upper 1

High Row

Chest Supported Row (Machine)

Shrug (Dumbbell)

Tricep Extension (Machine)

Shoulder Press (Machine)

Standing Calf Raise

Seated Hamstring Curl

Single-Leg Leg Curl

Lower 2

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