Give me muscles now

**Give Me Muscles Now** is a comprehensive 9-week program designed to help you build muscle effectively and efficiently. With 36 training sessions spread across three days a week, you'll target major muscle groups through a variety of exercises, including machine and free weight movements. Each workout is structured with progressive intensity, ensuring you challenge yourself while allowing for recovery. Whether you're a beginner or an experienced lifter, this program will guide you to achieve noticeable gains in strength and size. Get ready to transform your physique and unleash your potential!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Preacher Curl (Machine)

Lat Pulldown

Bayesian Curl

Rear Delt Fly (Cable)

Seated Row (Machine)

Pull day

Seated Hamstring Curl

Squat (Smith Machine)

Romanian Deadlift (Barbell)

Leg Extension

Leg Press

Standing Calf Raise

Legs

Seated Wide-Grip Row (Cable)

Pec Deck (Machine)

Lateral Raise (Cable)

Incline Curl (Dumbbell)

Single Arm Pushdown

Upper

Chest Press (Machine)

Incline Chest Press (Machine)

Chest Fly (Machine)

Overhead Tricep Extension (Cable)

Seated Dip (Machine)

Shoulder Press (Machine)

Push day

Glute Kickback

Incline Bench Press (Smith Machine)

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