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Transform your strength and conditioning with this comprehensive 12-week program, designed for dedicated lifters looking to elevate their performance. With three training days each week, you'll engage in a mix of upper push, lower body, and full-body workouts, utilizing a variety of equipment to maximize muscle engagement. Expect to build strength through foundational lifts like the bench press and squat, while also incorporating dynamic movements such as box jumps and lunges. Get ready to challenge yourself and achieve your fitness goals with a structured approach that keeps you motivated and progressing every step of the way!

Input your 1rm. I built this program for myself, rebuilding for squat and bench.

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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

Incline Bench Press (Dumbbell)

Dip (Weighted)

Lateral Raise (Cable)

Upper Push

Box Jump

Squat (Barbell)

Deadlift (Barbell)

Seated Row (Cable)

Walking Lunge

Leg Raise (Captain's Chair)

Lower

Face Pull

Front Squat (Barbell)

Power Clean

Pull-Up (Weighted)

Full Body

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