Rayan workout

Transform your physique with the Rayan Workout, a comprehensive 12-week program designed for serious lifters. Committing to five days a week, you'll engage in targeted upper body, lower body, and core workouts, utilizing a full gym's worth of equipment. Each session combines effective machine and free-weight exercises, ensuring balanced muscle development and strength gains. Get ready to push your limits and unlock your potential with this structured and dynamic training plan!

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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

Chest Press (Machine)

Pec Deck (Machine)

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Tricep Extension (Machine)

Upper Body (Push)

Leg Press

Leg Curl

Leg Extension

Glute Kickback

Seated Calf Raise

Abs Crunch (Machine)

Back Extension

Lower Body + Core

Lat Pulldown

Seated Row (Cable)

Pull-Up (Assisted)

Bicep Curl (Machine)

Preacher Curl (EZ Bar)

Reverse Pec Deck

Upper Body (Pull)

Hack Squat

Hip Thrust (Barbell)

Hanging Leg Raise

Seated Dip (Machine)

Bicep Curl (Dumbbell)

Hammer Curl

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