Le Basement

Unleash your strength with "Le Basement," a comprehensive 12-week program designed for dedicated lifters looking to build muscle and enhance their overall fitness. With three focused training days each week, you'll engage in a variety of exercises targeting all major muscle groups, including barbell bench presses, dumbbell rows, and cable crunches. This program is perfect for those ready to push their limits and see real results. Equip yourself with a full gym and get ready to 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

Bench Press (Barbell)

Lateral Raise (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Dumbbell Row

Bicep Curl (EZ Bar)

Cable Crunch

Leg Extension

Chest Fly (Dumbbell)

Overhead Press (Barbell)

Skull Crusher (Dumbbell)

Lat Pulldown (Neutral Grip)

Hammer Curl

Russian Twist (Dumbbell)

Romanian Deadlift (Barbell)

Incline Bench Press (Dumbbell)

Rear Delt Fly (Dumbbell)

French Press

Barbell Row

Concentration Curl

Abs Crunch (Weighted)

Squat (Barbell)

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