Unleash your strength with the "Legs, Push, Pull, Total" program, designed to sculpt and define your entire body over four intense weeks. This 4-day-a-week regimen combines compound movements and isolation exercises, ensuring balanced development and powerful gains. Whether you're hitting the legs with squats and lunges or pushing through shoulder presses and dips, each session is crafted to maximize your effort and results. Equip your garage gym and get ready to transform your physique!

Legs, push, pull, total

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Front Squat (Barbell)

Lunge (Dumbbell)

Leg Curl

Standing Calf Raise

Legs

Seated Shoulder Press (Dumbbell)

Dip (Weighted)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Extension (Dumbbell)

Push

Pull-Up (Weighted)

Dumbbell Row

Chin-Up (Bodyweight)

Shrug (Dumbbell)

Incline Curl (Dumbbell)

Pull

Deadlift (Barbell)

Military Press (Barbell)

Bent Over Row (Barbell)

Split Squat (Dumbbell)

Hammer Curl

Tricep Rope Push Down (Cable)

Total body 

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