Tony’s Program

Tony’s Program is a comprehensive 4-week training plan designed for those looking to build strength and muscle across all major muscle groups. With five sessions per week, you'll tackle targeted workouts like Chest and Arms, Leg Day, and more, utilizing a mix of dumbbells, barbells, and machines to maximize your gains. Each workout is structured with specific rep ranges to help you push your limits while ensuring proper form. Get ready to elevate your fitness journey and achieve the results you’ve been striving for!

The purpose is really to keep it simple yet effective.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Wrist Curls

Chest and Arms

Squat (Barbell)

Deadlift (Dumbbell)

Leg Extension

Hamstring Curl

Standing Calf Raise

Leg Day

Overhead Press (Dumbbell)

Bent Over Row (Barbell)

Lat Pulldown

Lat Pulldown (Close Grip)

Rear Delt Fly (Machine)

Back and Shoulders

Pull-Up (Assisted)

Bench Press (Close Grip)

Dip (Assisted)

Hammer Curl

Incline Curl (Dumbbell)

Shrug (Dumbbell)

Accessory Day

Deadlift (Barbell)

Hack Squat

Goblet Squat

Belt Squat

Leg Day - Hamstring Focus

Romanian Deadlift (Dumbbell)

Bulgarian Split Squat (Barbell)

Leg Day - Quad Focus 

Cable Low Row

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