99 OVERALL

Unlock your full potential with the 99 OVERALL program, an intensive 18-week journey designed to enhance your strength and conditioning. Committing to seven days a week, you'll engage in a balanced mix of resistance training and cardio, targeting all major muscle groups. Each session is meticulously crafted to build muscle, improve endurance, and boost overall fitness, ensuring you stay motivated and challenged throughout. Equip yourself with the tools of a full gym and get ready to transform your physique and performance!

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Treadmill

Wide Grip Pull-Up

Lat Pulldown

Bent Over Row (Barbell)

Preacher Curl (Dumbbell)

Hammer Curl (Cable)

Shrug (Dumbbell)

PULL DAY

Pec Deck (Machine)

Incline Bench Press (Barbell)

Chest Fly (Cable)

Lateral Raise (Cable)

Upright Row (Cable)

Front Raise

UPPERBODY

Stretching

REST

Chest Press (Machine)

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Lateral Raise (Machine)

PUSH DAY 

Seated Hamstring Curl

Leg Press (45 Degrees)

Goblet Squat

Romanian Deadlift (Barbell)

LEGS

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