Unleash your strength with the SELF EXERCISES program, a comprehensive 5-week journey designed for dedicated lifters. With six training days each week, you’ll tackle a variety of foundational barbell and dumbbell movements, including the bench press, squats, and deadlifts, ensuring balanced muscle development. Each session focuses on high-rep sets to build endurance and power, complemented by targeted core work. Get ready to elevate your fitness game and achieve your goals with this structured and effective routine!

SELF EXERCISES

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Overhead Press (Barbell)

Squat (Barbell)

Lateral Raise (Dumbbell)

Abs Crunch (Machine)

Pull-Up (Weighted)

Bicep Curl (Barbell)

Tricep Pushdown (Cable)

Deadlift (Barbell)

Incline Bench Press (Dumbbell)

Face Pull

Leg Extension

Seated Calf Raise

Standing Calf Raise

Seated Row (Cable)

Bent Over Row (Dumbbell)

Seated Wide-Grip Row (Cable)

Bicep Curl (Cable)

Hip Thrust (Machine)

Bulgarian Split Squat (Dumbbell)

cable press around

Leg Press

Skull Crusher (Dumbbell)

Leg Curl

Calf Raise (Machine)

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