Unleash your strength with "Nyggans dunderhonung," an 18-week program designed for serious lifters ready to elevate their game. Committing to five days a week, you'll tackle a balanced mix of upper and lower body workouts, incorporating essential lifts like the Deadlift, Bench Press, and Lat Pulldown. Each session is structured to optimize muscle growth and enhance overall fitness, ensuring you push your limits while mastering your technique. Get ready to transform your physique and build the power you’ve always wanted!

Nyggans dunderhonung

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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

Lat Pulldown

Bench Press (Barbell)

Overhead Press (Barbell)

Lateral Raise (Machine)

Seated Row (Cable)

Skull Crusher (Barbell)

Bicep Curl (Cable)

Upper

Deadlift (Barbell)

Leg Press

Leg Curl

Leg Extension

Hip Abductor (Machine)

Hip Thrust (Machine)

Legs

Incline Chest Press (Machine)

Hammer Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Face Away Cable Curl

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