Colkin’s is a comprehensive 12-week program designed for dedicated lifters looking to transform their physique and strength. With six training days each week, you’ll engage in a variety of exercises targeting major muscle groups, including chest, back, and arms, using both free weights and machines. Each session is structured to gradually increase intensity, ensuring you push your limits while maximizing results. Get ready to build muscle, enhance your strength, and elevate your fitness game!

Colkin’s

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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

Incline Bench Press (Barbell)

Lateral Raise (Dumbbell)

Bench Press (Dumbbell)

Skull Crusher (Barbell)

Single Arm Rear Delt Fly (Cable)

Pec Fly (Dumbbell)

Dip (Bodyweight)

Seated Row (Machine)

Underhand Lat Pulldown

Barbell Row

Dumbbell Row

Hammer Curl (Dumbbell)

Incline Curl (Dumbbell)

Leg Curl

Seated Calf Raise

Leg Press

Lunge (Dumbbell)

Seated Shoulder Press (Dumbbell)

Rear Delt Fly (Dumbbell)

Lat Pulldown

Face Pull

Tricep Pushdown (Cable)

Leg Extension

Front Squat (Barbell)

Sissy Squat

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