At home lift

This is an intermediate program designed to fit into a day to day schedule. The exercises are super sets to save time in a very busy life. Designed to be used with little equipment, usually found in a home gym.

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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

Leg Extension

Standing Calf Raise

Leg day

Seated Row (Cable)

Pull Day A

Incline Bench Press (Dumbbell)

Seated Overhead Press (Dumbbell)

Single Arm Pushdown

Chest Fly (Machine)

Shoulder Press (Machine)

V-Handle Tricep Pushdown (Cable)

Push Day B

Bench Press (Dumbbell)

Tricep Rope Push Down (Cable)

Lateral Raise (Dumbbell)

Push Day A

Wide Grip Lat Pulldown

Pull Day B

Bulgarian Split Squat (Dumbbell)

Lat Pulldown

Pec Fly (Dumbbell)

Pull-Up (Weighted)

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