Rise

Elevate your fitness journey with the Rise program, a comprehensive 12-week training plan designed for serious lifters. Committing just four days a week, you'll engage in a balanced mix of compound and isolation exercises, focusing on building strength and muscle across all major muscle groups. From barbell squats to machine leg presses, each session is crafted to challenge your limits and enhance your performance. Get ready to transform your physique and achieve your goals with a structured approach that keeps you motivated and on track!

This program is designed to help with strength as well as explosiveness to help your athletic goals in your sport.

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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

Squat (Barbell)

Leg Press

Leg Extension

Seated Hamstring Curl

Seated Calf Raise

Standing Calf Raise

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

Lateral Raise (Machine)

Preacher Curl (EZ Bar)

Tricep Rope Push Down (Cable)

Box Jump

Depth Box Jump

Reactive Box Jump

Single Leg Box Jump

Incline Bench Press (Barbell)

Chest Fly (Dumbbell)

Seated Row (Cable)

Standing Behind Neck Shoulder Press (Barbell)

Bicep Curl (EZ Bar)

Tricep Pushdown (Cable)

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