THE HERO'S JOURNEY.

**THE HERO'S JOURNEY** is a comprehensive 12-week program designed for intermediate to advanced lifters, focusing on bodybuilding and powerlifting techniques. With 48 intense sessions, each lasting around 50 minutes, you'll engage in a balanced mix of push, pull, and leg workouts that target all major muscle groups. Expect to build strength and muscle through a variety of exercises, including the incline bench press, lat pulldown, and squat, utilizing a full gym setup. Embrace the challenge and transform your physique on this epic journey!

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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

Incline Bench Press (Dumbbell)

Dip (Weighted)

Pec Fly (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Calf Raise (Machine)

PUSH DAY

Lat Pulldown

Underhand Lat Pulldown

Face Pull

Hammer Curl

Seated Row (Machine)

PULL DAY

Squat (Paused)

Leg Extension

Leg Curl

Leg Press

LEG DAY

Reverse Pec Deck

Lateral Raise (Dumbbell)

Seated Shoulder Press (Dumbbell)

Sumo Deadlift (Barbell)

Reverse Wrist Curl (Dumbbell)

Kawaii Curl

Leg Raise (Captain's Chair)

Decline Crunch (Weighted)

SHOULDERS

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