Cohen 7-week program

Training program for beginners and intermediate lifters. Easy to use program with supersets and drop sets . Can be used for lifters with minimal equipment.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Incline Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Bench Press (Barbell)

Bicep Curl (Barbell)

Hammer Curl (Dumbbell)

Preacher Curl (EZ Bar)

Wide Grip Pull-Up

Wide Grip Lat Pulldown

Lat Pulldown (Close Grip)

Straight Arm Pulldown

Bent Over Row (Barbell)

Dumbbell Row

Abs Crunch (Bodyweight)

Hanging Leg Raise

Military Press (Barbell)

Rear Delt Fly (Dumbbell)

Dip (Bodyweight)

Skull Crusher (Barbell)

Tricep Pushdown (Cable)

Leg Extension

Squat (Barbell)

Lying Leg Curl

Standing Calf Raise

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