3 week size with some strength with rehab

Zoup

Transform your physique in just three weeks with this comprehensive program designed to build size while enhancing strength and incorporating essential rehab elements. With daily workouts, you'll tackle a variety of barbell and dumbbell exercises, including the bench press, squats, and pull-ups, ensuring a well-rounded approach to muscle development. This program is perfect for those looking to push their limits while prioritizing recovery and injury prevention. Equip your garage gym and get ready to elevate your training!

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Week 1

Week 2

Week 3

Bench Press (Barbell)

Bent Over Row (Barbell)

Overhead Press (Barbell)

Pull-Up (Weighted)

Face Pull

Lateral Raise (Dumbbell)

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Walk

Incline Bench Press (Barbell)

Chest Supported Row (Dumbbell)

Seated Shoulder Press (Dumbbell)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Wrist Curls

Front Squat (Barbell)

Leg Curl

Kettlebell Swing

Copenhagen Plank

Hanging Leg Raise

Stretching

Hip Flexor Bounce

Shoulder YTWL

Reverse Wrist Curl (Dumbbell)

Plank

1 reviews for 3 week size with some strength with rehab

Zoup