Transform your physique with this comprehensive 8-week program, focusing on chest, back, arms, and legs. With five workouts each week, you'll engage in a variety of exercises like bench presses, lat pulldowns, and bicep curls, utilizing a full gym setup to maximize your gains. Each session is designed to build strength and muscle endurance, ensuring you stay challenged and motivated throughout your fitness journey. Get ready to sculpt your upper body and legs while enhancing overall performance!

Chest back arms leg

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Incline Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Fly (Dumbbell)

Cable Crossover

Chest Fly (Machine)

Bicep Curl (Barbell)

Hammer Curl

Chest & Biceps

Lat Pulldown

Pendlay Row

Dumbbell Row

Pullover (Machine)

Seated Row (Cable)

Wide Grip Lat Pulldown

V-Handle Tricep Pushdown (Cable)

Single Arm Pushdown

Back & tricep

Seated Shoulder Press (Dumbbell)

Arnold Press

Lateral Raise (Dumbbell)

Lying Rear Lateral Raise

One Arm Lateral Raise (Cable)

Face Pull

Bicep Curl (Machine)

Concentration Curl

Shoulder & Bicep

Bicep Curl (Dumbbell)

Incline Curl (Dumbbell)

Preacher Curl (Dumbbell)

Bicep Curl (Cable)

Squat (Barbell)

Leg Extension

Lying Leg Curl

Seated Hamstring Curl

Standing Calf Raise

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