Winter Gains

**Winter Gains** is a comprehensive 10-week strength training program designed to help you build muscle and enhance your overall fitness during the colder months. With 30 workouts scheduled across the duration, you'll engage in a variety of compound and isolation exercises, including barbell squats, deadlifts, and dumbbell presses, targeting all major muscle groups. Each session is structured to optimize intensity and recovery, ensuring you make consistent progress. Embrace the challenge and transform your physique this winter!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Squat (Barbell)

Incline Bench Press (Barbell)

Romanian Deadlift (Dumbbell)

Seated Shoulder Press (Dumbbell)

Side Bend (Dumbbell)

Deadlift (Barbell)

Pull-Up (Assisted)

Goblet Squat

Bent Over Row (Barbell)

Russian Twist

Front Squat (Barbell)

Push Up

Single Leg Romanian Deadlift

Prone Press

Plank

Split Squat (Dumbbell)

Incline Bench Press (Dumbbell)

Side Plank

Lateral Lunge

Single Leg Hip Thrust

Single Arm Row (Dumbbell)

Pallof Press

Step-Up (Weighted)

Tricep Pushdown (Cable)

Suitcase Carry March

Lateral Raise (Dumbbell)

Hip Airplanes

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