Os’ Full Body Strength Builder

**Full Body Strength Builder** is a comprehensive 12-week program designed to enhance your overall strength and muscle definition. With 48 workouts spread across the weeks, this program focuses on compound movements and isolation exercises to target all major muscle groups. Each session combines barbell and bodyweight exercises, ensuring a balanced approach to building strength. Get ready to push your limits and achieve your fitness goals with a structured and effective training plan!

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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

Bench Press (Barbell)

Pull-Up (Bodyweight)

Incline Bench Press (Barbell)

Dumbbell Row

Dip (Bodyweight)

Bicep Curl (Dumbbell)

Chest and Back - Heavy

Treadmill

Stretching

Squat (Barbell)

Hamstring Curl

Walking Lunge

Legs - Heavy 

Front Raise

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Face Pull

Shoulders - Heavy

Chest and Back - Medium

Legs - Medium

Shoulders - Medium

Deadlift (Barbell)

Deficit Deadlift (Barbell)

Lower Back - Medium

Lower Back - Heavy

Chest and Back - Light

Legs - Light 

Shoulders - Light

Lower Back - Light

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