Program Description
Basic Linear Progression Program
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedJul 01, 2024 03:41
- Last EditedAug 24, 2025 01:10
Summary
Unlock your strength potential with the Squat Press Shrugs program, a comprehensive 12-week training plan designed to sculpt your legs, shoulders, and upper back. Committing just three days a week, you’ll engage in a dynamic routine featuring barbell squats, overhead presses, and shrugs, all tailored to build muscle and enhance your overall performance. Each session focuses on maximizing intensity and volume, ensuring you progressively challenge yourself while honing your lifting technique. Get ready to elevate your fitness game and achieve the results you’ve been striving for!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.2%
Middle Delts
15.2%
Upper Back
15.2%
Glutes
12.1%
Front Delts
12.1%
Hamstrings
9.1%
Triceps
9.1%
Abs
6.1%
Adductors
6.1%