Unlock your strength potential with the Kek program, an 18-week journey designed for those ready to elevate their training. Committing just four days a week, you'll engage in a balanced mix of upper and lower body workouts, focusing on compound movements and isolation exercises to build muscle and enhance endurance. Each session is structured to maximize your gains with a variety of equipment, ensuring a comprehensive approach to fitness. Get ready to push your limits and achieve the results you've been striving for!

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Pec Deck (Machine)

Incline Bench Press (Dumbbell)

Pull-Up (Weighted)

T-Bar Row

Preacher Curl (Barbell)

Lateral Raise (Cable)

Face Pull

Dip (Weighted)

Tricep Extension (Cable)

Hammer Curl (Dumbbell)

Upper

Squat (Barbell)

Leg Extension

Leg Curl

Stiff Leg Deadlift

Standing Calf Raise

Wrist Curls

Oblique Crunch

Barbell Row

Chest Fly (Cable)

Lateral Raise (Machine)

Military Press (Barbell)

Back Extension

Abs Crunch (Weighted)

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