kimkim

Unleash your strength with the 16-week kimkim program, designed for serious lifters ready to elevate their training. Committing five days a week, you'll tackle a variety of compound and isolation exercises, including barbell bench presses, weighted dips, and squats, targeting major muscle groups for balanced development. Each session is crafted to push your limits, building muscle and enhancing endurance while utilizing a full gym setup. Join the journey to transform your physique and maximize your performance!

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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

Week 15

Week 16

Bench Press (Barbell)

Dip (Weighted)

Bench Press (Close Grip)

Bicep Curl (EZ Bar)

Tricep Pushdown (Cable)

Plank (Weighted)

Pec Deck (Machine)

Squat (Barbell)

Hack Squat

Bulgarian Split Squat (Barbell)

Leg Extension

Lying Leg Curl

Military Press (Barbell)

Reverse Pec Deck

Incline Bench Press (Barbell)

High Pull

Deadlift (Barbell)

Pull-Up (Assisted)

barbel low smith

Rack Pull (Barbell)

Lat Pulldown

Seated Row (Machine)

T-Bar Row

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