ANGELUS PROJECT

The ANGELUS PROJECT is a dynamic 4-week program designed to elevate your strength and conditioning with four focused training days each week. This program combines effective bodyweight and dumbbell exercises, such as Goblet Squats and Seated Shoulder Presses, targeting major muscle groups to build muscle and enhance endurance. With an emphasis on progressive overload and varied intensity, you'll push your limits and see tangible results in your overall fitness. Perfect for at-home workouts, this plan empowers you to transform your physique and achieve your fitness goals.

The main objective is to focus on the buttocks and legs, looking to work the upper body for sculpting and toning.

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Week 1

Week 2

Week 3

Week 4

Goblet Squat

Step-Up (Weighted)

Romanian Deadlift (Dumbbell)

Hip Thrust (Band)

Abs Crunch (Bodyweight)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Push Up

Skull Crusher

Dips Between Chairs

Single Arm Overhead Tricep Extension

Superman

Walking Lunge

Walking Lunge (Dumbbell)

Cossack Squat (Bodyweight)

Bulgarian Split Squat (Dumbbell)

Reverse Abs Crunch (Bodyweight)

Upright Row (Dumbbell)

Bent Over Row (Barbell)

Hammer Curl

Concentration Curl

Bicep Curl (Dumbbell)

Lying Leg Raise

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