Unleash your strength with the Ale program, a focused 1-week training plan designed for those ready to elevate their fitness. With three dedicated workout days, you'll tackle both upper and lower body sessions, featuring a mix of compound lifts and targeted exercises like the Bulgarian Split Squat and Bench Press. Each workout is structured to maximize muscle engagement, ensuring you build strength and definition efficiently. Get ready to push your limits and see results in just one week!

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Week 1

Single Leg Deadlift

Bulgarian Split Squat (Barbell)

Lying Leg Curl

Leg Extension

LOWER 1

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Lat Pulldown

Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

UPPER

Hip Abductor (Machine)

Hip Adductor (Machine)

LOWER 2

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