Get ready to roll up your sleeves and dive into the Blue Collar workout program! Over the next three weeks, you'll engage in four intense training sessions each week, focusing on building strength and muscle across all major muscle groups. This program combines classic lifts like the Bench Press and Incline Bench Press with targeted exercises for legs, arms, and back, ensuring a well-rounded approach to your fitness goals. With a mix of barbell, dumbbell, and machine exercises, you'll be equipped to push your limits and see real progress. Embrace the grind and transform your physique!

Unleash your inner strength with the "Blue Collar" workout program, a focused 3-week regimen designed for intermediate lifters looking to build muscle and power. Comprising 12 sessions, each lasting about 70 minutes, this program integrates compound movements and accessory lifts to maximize your gains. With a blend of barbell, dumbbell, and machine exercises, you'll target all major muscle groups while honing your technique in a garage gym setting. Get ready to push your limits and transform your physique!

Blue collar

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Week 1

Week 2

Week 3

Bench Press (Barbell)

Standing Calf Raise

Leg Press (45 Degrees)

Underhand Lat Pulldown

Tricep Extension (Cable)

Lateral Raise (Machine)

Incline Bench Press (Barbell)

Incline Curl (Dumbbell)

Leg Curl

Leg Extension

Reverse Pec Deck

Cable Low Row

Dip (Weighted)

Seated Calf Raise

Pendulum Squat

Chest Supported Row (Dumbbell)

Bicep Curl (EZ Bar)

Chest Fly (Machine)

Back Extension

Hack Squat

Hammer Curl (Cable)

Tricep Pushdown (Cable)

Seated Overhead Press (Dumbbell)

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