Tank Maxxing (Upper Lower)

A beginner bodybuilding program designed to help you out with the basics. With only four days a week to minimize time in the gym, but still push for quality working sets. Not meant to be run by complete novices but can be if wanted to (Novice program coming soon) but meant for those who have a taste of the gym. Yet still have much to learn and accomplish, who want to get there without program hopping.

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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

Romanian Deadlift (Barbell)

Leg Press

Hamstring Curl

Leg Extension

Hip Abductor (Machine)

Standing Calf Raise

Overhead Press (Dumbbell)

Shrug (Dumbbell)

Pull-Up (Weighted)

Rear Delt Row

Lateral Raise (Dumbbell)

Chest Fly (Machine)

Hanging Leg Raise

Hack Squat

Good Morning

Split Squat (Dumbbell)

Hip Adductor (Machine)

Bench Press (Dumbbell)

Barbell Row

Incline Bench Press (Barbell)

Wide Grip Pull-Up

Abs Crunch (Machine)

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