Headstrong

Our mission is to sculpt more than bodies—we build confidence, discipline, and unstoppable energy. This program isn’t just about lifting weights; it’s about lifting your limits. Every session is a step toward strength, resilience, and the best version of YOU.

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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

Squat (Barbell)

Leg Press

Leg Extension

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Sumo Deadlift (Barbell)

Leg Day

Chest Supported Row (Machine)

Seated Row (Cable)

Straight Arm Pulldown

T-Bar Row

Lat Pulldown (Neutral Grip)

Back Extension (Weighted)

Back Day

Upright Row (Barbell)

Shoulder Press (Machine)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Incline Shoulder Press(Machine)

Single Arm Overhead Tricep Extension

Bro Day

Chest Press (Machine)

Incline Chest Press (Machine)

Incline Bench Press (Smith Machine)

Chest Fly (Machine)

Cable Crunch

Pec Deck (Machine)

Torso Day

Pull Apart (Cable)

Face Pull

Bicep Curl (Cable)

Lateral Raise (Machine)

Incline Hammer Curl (Dumbbell)

Go Get Em

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