Feather mark 1.5

Unlock your potential with the Feather Mark 1.5, a 6-week bodybuilding program designed for beginners and novices. Committing just 60 minutes a day, six days a week, you’ll sculpt and build muscle using equipment typically found in a garage gym. This program emphasizes foundational movements and progressive overload, ensuring you develop strength and definition while mastering essential lifting techniques. Get ready to transform your physique and boost your confidence!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Split Squat (Dumbbell)

Walking Lunge (Dumbbell)

Romanian Deadlift (Dumbbell)

Upright Row (Barbell)

Decline Sit Up (Bodyweight)

Calf Raise (Bodyweight)

Bench Press (Dumbbell)

Deficit Push Up

Incline Tricep Extension (Dumbbell)

Lateral Raise (Dumbbell)

Bicep Curl (EZ Bar)

Pull-Up (Neutral Grip, Weighted)

Pull-Up (Bodyweight)

Chest Supported Row (Dumbbell)

Pullover (Dumbbell)

Skier

Front Raise

Incline Curl (Dumbbell)

Split Squat Front Foot Elevated (Smith Machine)

Hip Thrust (Dumbbell)

Stiff Leg Deadlift (Dumbbell)

Ab Wheel

Neck Work

Incline Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Seated Overhead Extension (EZ Bar)

Incline Skull Crusher Dumbell

One Arm Lateral Raise (Dumbbell)

Lu Raise

Preacher Curl (EZ Bar)

Chin-Up (Weighted)

Kroc Row

Sit Up

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