I like trains

If you have weekend gym access and standard strength training home gym equipment, then test out my first program with me. I just finished a beginner full body program, great results but didn't like doing so many full body workouts a week. Here I am. I'm skinny, looking to change that. Looking to change something? Try this and tell me how to change it for the better. For all. Begin this with me. 

I weigh 158lbs dry at 6'3" (up from 148lbs before the full body program I'm coming off) as of Sept 5 2025. Will update weight and thoughts at the beginning and end of this program's 10 schedule, which I start on Oct 10 2025

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Lateral Raise (Dumbbell)

Pinwheel Curl

Incline Curl (Dumbbell)

Incline Tricep Extension (Dumbbell)

Preacher Curl (Dumbbell)

Wrist Curls

Rolling Tricep Extension (Dumbbell)

Reverse Wrist Curl (Dumbbell)

Tibialis Raise (Back To Wall)

Standing Calf Raise

Arms/calves home

Bench Press (Barbell)

Pull-Up (Bodyweight)

Overhead Press (Barbell)

Shrug (Barbell)

Chest Fly (Dumbbell)

Dumbbell Row

Inverted Row

Suitcase Carry

Upper home

Leg Press (45 Degrees)

Back Extension (Weighted)

Leg Extension

Leg Curl

Hip Abductor (Machine)

Hip Adductor (Machine)

Seated Calf Raise

Farmer's Walk (Weighted)

Lower gym

warm up ≥ 10 minutes before every workout. Figure it out for yourself. You know you.

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Barbell)

Lunge (Dumbbell)

Hip Thrust (Barbell)

Lower home

Incline Bench Press (Dumbbell)

Upright Row (Barbell)

Bicep Curl (EZ Bar)

Seated Shoulder Press (Dumbbell)

Pec Deck (Machine)

Reverse Pec Deck

Face Pull

Cable Crunch

Upper gym

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