Anime Physique

**Anime Physique** is a dynamic 12-week training program designed to sculpt your body and enhance muscle definition. With a commitment of 6 days per week, you'll engage in a variety of exercises targeting all major muscle groups, utilizing equipment typically found in a garage gym. This program is suitable for all fitness levels—novice to advanced—ensuring progressive overload to maximize your gains. Get ready to transform your physique and unleash your inner strength!

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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

Squat (Low Bar)

Leg Press

Walking Lunge

Leg Extension

Calf Raise (Bodyweight)

Plank

Hanging Knee Raise

Russian Twist

Walk

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Push Up

Wide Grip Lat Pulldown

Seated Row (Cable)

Dumbbell Row

Face Pull

Bicep Curl (Dumbbell)

B-Stance Romanian Deadlift (Dumbbell)

Hamstring Curl

Goblet Squat

Glute Bridge (Bodyweight)

Cardio

Stretching

Overhead Press (Barbell)

Dips Between Chairs

Barbell Row

Lat Pulldown (Neutral Grip)

Single Arm Row (Dumbbell)

Hammer Curl (Dumbbell)

Squat (Barbell)

Deadlift (Dumbbell)

Romanian Deadlift (Barbell)

Hanging Leg Raise

Bench Press (Paused)

Shoulder Press (Machine)

Lat Pulldown

Squat (Paused)

Deadlift (Paused)

Elliptical

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