Bodycraft - Chest, Shoulders, Abs

**Bodycraft - Chest, Shoulders, Abs** is a comprehensive 12-week program designed to sculpt and strengthen your upper body and core. With 48 sessions spread across the weeks, you'll engage in a variety of exercises targeting the chest, shoulders, and abs, utilizing equipment found in a full gym. Each workout lasts approximately 50 minutes, ensuring an efficient and effective training experience. Whether you're a beginner or an intermediate lifter, this program will help you build muscle and enhance your physique with progressive overload and targeted routines. Get ready to elevate your fitness journey!

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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

If consistently hitting higher rep ranges with good form across each set of an exercise, add weight.

Bench Press (Barbell)

Chest Fly (Machine)

Incline Bench Press (Dumbbell)

Lateral Raise (Cable)

Upper 1 - Chest Focus

Back Extension (Weighted)

Wide Grip Lat Pulldown

Chest Supported Row (Machine)

Hack Squat

Lying Leg Curl

Lower - Back + Legs

Cable Crunch

Pallof Press

Leg Raise (Captain's Chair)

Overhead Press (Barbell)

Rear Delt Fly (Machine)

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