Basics

Unlock your strength with the Basics program, a comprehensive 12-week journey designed for those ready to build a solid foundation in fitness. With five training days each week, you’ll engage in a balanced mix of upper and lower body workouts, incorporating essential movements like the Bench Press and Squat. This program emphasizes proper form and progressive overload, ensuring you develop both strength and confidence in the gym. Get ready to transform your body and elevate your performance!

You can follow this if you dont have anything to follow or just want to track your progress

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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)

T-Bar Row

Incline Chest Press (Machine)

Pull-Up (Assisted)

Military Press (Barbell)

Overhead Tricep Extension (Cable)

Bicep Curl (Cable)

Upper

Squat (Barbell)

Stiff Leg Deadlift

Leg Extension

Lying Leg Curl

Hip Adductor (Machine)

Lateral Raise (Dumbbell)

Lower

Incline Bench Press (Barbell)

Pec Deck (Machine)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Push 

Lat Prayer

Face Away Cable Curl

Preacher Curl

Reverse Pec Deck

Pull

Belt Squat

Hip Abductor (Machine)

Back Extension (Weighted)

Legs

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