Transform your physique with this comprehensive 10-week full-body program, designed for two intense workouts each week. Each session targets major muscle groups through a mix of compound and isolation exercises, including the Bench Press, Lat Pulldown, and Leg Press, ensuring balanced strength development. Perfect for lifters of all levels, this program emphasizes progressive overload and proper form to maximize results. Get ready to build strength, enhance endurance, and sculpt your body with a structured approach that fits seamlessly into your fitness routine.

Full body 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Shoulder Press (Machine)

Rack Pull (Barbell)

Chest Fly (Cable)

Lat Pulldown (Neutral Grip)

Lateral Raise (Dumbbell)

Preacher Machine

Overhead Tricep Extension (Cable)

Abs Crunch (Bodyweight)

Hanging Leg Raise

Leg Press

High Row

Lat Pulldown

Chest Press (Machine)

Hammer Curl (Dumbbell)

Tricep Pushdown (Cable)

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