**웬들러 메인운동** is a dynamic 3-week program designed for dedicated lifters looking to build strength and muscle through a structured regimen. With 12 training days per week, this program focuses on key compound lifts like squats, deadlifts, and bench presses, alongside accessory movements to enhance overall performance. Each session progressively increases intensity, ensuring you challenge yourself while honing your technique. Get ready to push your limits and achieve your fitness goals with this comprehensive training plan! 해

웬들러 메인운동

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Week 1

Week 2

Week 3

Squat (Barbell)

Pull-Up (Weighted)

Bicep Curl (Barbell)

Deadlift (Barbell)

Pull-Up (Bodyweight)

Bench Press (Barbell)

Lying Tricep Extension (Barbell)

Barbell Row

Overhead Press (Barbell)

Pendlay Row

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