Embark on an 18-week journey with RIZZO, a comprehensive strength program designed for serious lifters. Training six days a week, you’ll focus on a balanced push-pull routine that targets all major muscle groups, ensuring you build strength and muscle effectively. Each workout features a mix of barbell, dumbbell, and cable exercises, with specific rep ranges to challenge your limits and drive progress. Get ready to elevate your fitness game and achieve your goals with this structured and intense training regimen!

Build as much muscle and strength as possible. Why not?

RIZZO

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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

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Cable Crossover

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Dip (Bodyweight)

Push Up (Weighted)

Lateral Raise (Dumbbell)

PUSH A

Pull-Up (Weighted)

Wide Grip Lat Pulldown

Lat Pulldown (Neutral Grip)

Chest Supported Row (Machine)

T-Bar Row

Seated Row (Cable)

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

Decline Sit Ups

PULL A

Seated Overhead Press (Dumbbell)

Upright Row (Barbell)

Bicep Curl (Barbell)

Reverse Bicep Curl (EZ Bar)

Pull-Up (Bodyweight)

Power Shrug

Bench Press (Close Grip)

Hack Squat

SHOULDERS, ARMS, TRAPS, LEGS

Deadlift (Barbell)

Single Arm Row (Cable)

Lat Prayer

Chin-Up (Weighted)

PULL B

Omni-Directional Cable Flies

Dip (Weighted)

PUSH B

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Curl

Leg Extension

Decline Sit Up (Weighted)

LEGS

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