Transform your physique with the Y12 program, a dynamic 6-week journey designed for those ready to elevate their training. Comprising 5 days of focused workouts each week, you'll engage in a balanced mix of upper and lower body exercises, utilizing a full gym setup. From barbell bench presses to explosive box jumps, this program targets all major muscle groups to build strength, power, and endurance. Get ready to push your limits and achieve your fitness goals with confidence!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Dip (Weighted)

Lat Pulldown

Incline Bench Press (Dumbbell)

Cable Low Row

Lateral Raise (Cable)

Bicep Curl (EZ Bar)

Tricep Pushdown (Cable)

Upper Body 

Seated Vertical Jump

Step Push Off

Box Jump

Lying Leg Raise

Leg Press

Cable Crunch

Hamstring Curl

Lower Body

Pin Press Bench (Barbell)

Incline Bench Press (Smith Machine)

Seated Shoulder Press (Dumbbell)

Pec Deck (Machine)

Lateral Raise (Dumbbell)

JM Press (Smith Machine)

Push Day

High Row

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Rear Delt Fly (Machine)

Pull Day

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