**Full Body Workout Program**

Embark on a transformative 12-week journey designed to sculpt and strengthen your entire body. This program features 36 dynamic sessions, each lasting around 50 minutes, tailored for both novice and intermediate lifters. You'll engage in a variety of exercises targeting all major muscle groups, utilizing a full gym setup to maximize results. With a focus on bodybuilding and muscle sculpting, you'll build strength, enhance endurance, and achieve the physique you've always wanted. Get ready to push your limits and see real progress!

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

Week 11

Week 12

Squat (Smith Machine)

Chest Press (Machine)

Lat Pulldown

Shoulder Press (Machine)

Face Pull

Tricep Rope Push Down (Cable)

Treino B

Leg Extension

Leg Press (45 Degrees)

Incline Chest Press (Machine)

Barbell Row

Lateral Raise (Machine)

Bicep Curl (Machine)

Treino A

Lying Leg Curl

Calf Raise (Machine)

Incline Bench Press (Dumbbell)

Lat Pulldown (Close Grip)

Pec Deck (Machine)

Treino C

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