The Great Lock-In

This program is about building strength, confidence, and discipline side by side — not chasing perfection, but showing up consistently. We train together to learn, to support each other, and to stay accountable, while still respecting our individual goals and limits. Every session logged is proof of effort, not comparison. The goal isn’t just how we look at the end — it’s becoming stronger, more capable, and more disciplined people through the process.

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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

Week 17

Week 18

Leg Press

Seated Hamstring Curl

Squat (Smith Machine)

Hip Thrust (Barbell)

Walking Lunge

Seated Calf Raise

Lower 1

Chest Press (Machine)

Incline Chest Press (Machine)

Shoulder Press (Machine)

Lateral Raise (Machine)

Tricep Pushdown (Cable)

Sword Pulls

Upper Push

Romanian Deadlift (Barbell)

Hip Abductor (Machine)

Back Extension

Leg Curl

Glute Kickback

Lower 2

Lat Pulldown

Seated Row (Machine)

Chest Supported Row (Machine)

Face Pull

Preacher Curl (Machine)

Incline Hammer Curl (Dumbbell)

Upper Pull

Hack Squat

Pull-Up (Assisted)

Rear Delt Fly (Machine)

Lateral Raise (Cable)

Fully Body

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