Gnc - 5 Days

Unlock your strength potential with the GNC program, a comprehensive 3-week training plan designed for dedicated lifters. With five sessions each week, you'll alternate between upper and lower body power workouts, focusing on compound movements like bench presses and squats to build muscle and enhance overall performance. This program utilizes a full gym setup, ensuring you have the tools needed to push your limits and achieve impressive results. Get ready to elevate your training and transform your physique!

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Week 1

Week 2

Week 3

Squat (Smith Machine)

Single Leg Press

Single Leg Extension

Romanian Deadlift (Dumbbell)

Leg Curl

Hip Abductor (Machine)

Hip Adductor (Machine)

Single Leg Calf Raise

Barbell Row

Single Arm Row (Dumbbell)

Chest Supported Row (Machine)

Lat Pulldown (Neutral Grip)

Lat Pulldown

Shoulder Press (Plate Loaded)

Lateral Raise (Dumbbell)

Rear Delt Fly (Cable)

Upright Row (Barbell)

Back - Shoulder

Bench Press (Barbell)

Chin-Up (Bodyweight)

Decline Bench Press (Dumbbell)

Pendlay Row

Shoulder Press (Machine)

Bicep Curl (Machine)

Tricep Extension (Machine)

Upper Power

Leg Press

Leg Extension

Stiff Leg Deadlift

Hip Thrust (Barbell)

Seated Calf Raise

Lower Power

Bench Press (Dumbbell)

Incline Chest Press (Machine)

Chest Press (Machine)

Chest Fly (Cable)

Bicep Curl (Barbell)

Tricep Rope Push Down (Cable)

Single Arm Tricep Extension (Cable)

Chest - Arm

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