Embark on an 18-week journey designed to sculpt and strengthen your upper body with this comprehensive program. Training five days a week, you'll engage in a variety of machine and bodyweight exercises targeting your shoulders, chest, and arms, ensuring balanced muscle development. Each session is tailored to progressively challenge you, helping you build strength and endurance while refining your technique. Perfect for anyone looking to elevate their fitness game, this program will empower you to achieve your goals and transform your physique.

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Shoulder Press (Machine)

Pec Deck (Machine)

Dip (Assisted)

Chest Press (Machine)

Tricep Rope Push Down (Cable)

Reverse Pec Deck

Seated Row (Machine)

Pull-Up (Bodyweight)

Lat Pulldown

Bicep Curl (Dumbbell)

Single-Leg Leg Curl

Romanian Deadlift (Dumbbell)

Calf Raise (Machine)

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