Dunya

Transform your physique with the Dunya program, a comprehensive 12-week training plan designed for serious lifters. Committing to five days a week, you'll engage in a balanced mix of push, pull, and accessory movements that target all major muscle groups. Each workout is structured with a variety of exercises, including barbell bench presses, lat pulldowns, and cable rows, ensuring you build strength and muscle effectively. Get ready to elevate your training and achieve your fitness goals with a program crafted for real results.

**Dunya** is a comprehensive 12-week powerbuilding program designed to elevate your strength and physique. With a commitment of 60 days, you'll engage in a balanced mix of push, pull, and leg workouts, each lasting approximately 90 minutes. This program is suitable for both intermediate and novice lifters, utilizing a full gym setup to maximize your potential. Get ready to build muscle, increase power, and transform your training routine!

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Week 1

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Week 5

Week 6

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Week 11

Week 12

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Push

Lat Pulldown

Barbell Row

Seated Row (Cable)

Face Pull

Alternating Dumbbell Curl

Pull

Leg Press (45 Degrees)

Leg Extension

Romanian Deadlift (Dumbbell)

Leg Curl

Legs

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