Ahmed

Transform your physique with the Ahmed program, a comprehensive 12-week journey designed for dedicated lifters. Committing to six days a week, you'll engage in targeted workouts that emphasize both strength and hypertrophy across all major muscle groups. Each session includes a variety of machine and free weight exercises, ensuring you build muscle effectively while enhancing your overall fitness. Get ready to push your limits and achieve your goals with this structured and motivating training plan!

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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

Leg Press

Abs Crunch (Weighted)

Calf Raise (Leg Press)

Lat Pulldown

Lower 1

Chest Supported Row (Machine)

Belt Squat

Standing Calf Raise

Rear Delt Fly (Machine)

Legs

Seated Dip (Machine)

Preacher Curl (Barbell)

Chest Fly (Machine)

Lateral Raise (Machine)

Seated Hamstring Curl

Wrist Curls

Upper1

Upper 2

Lower 2

Upper 3

Kelso Shrug

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