Introducing "Gus," an 18-week strength training program designed for dedicated lifters ready to elevate their performance. With five training days each week, you'll engage in a variety of compound and isolation exercises, including barbell squats and incline bench presses, to build muscle and enhance overall strength. This program is structured to progressively challenge you, ensuring consistent gains while targeting all major muscle groups. Equip yourself with a full gym and prepare to transform your physique and boost your confidence!

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Week 1

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Week 6

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Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Squat (Barbell)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Hammer Curl

Reverse Bicep Curl (EZ Bar)

Nya-Nyas

Finger Curls

Incline Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Shrug (Barbell)

Kelso Shrug

Wide Grip Lat Pulldown

Seated Wide-Grip Row (Cable)

Stiff Leg Deficit Deadlift

Glute-Ham Raise

Standing Behind Neck Shoulder Press (Barbell)

Lateral Raise (Dumbbell)

Tricep Extension (Cable)

Skull Crusher (Barbell)

Bench Press (Barbell)

Bench Press (Dumbbell)

Dumbbell Row

Lat Prayer

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Upright Row (Barbell)

Bicep Curl (Cable)

Calf Raise (Machine)

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