May/June 6-8 Weeks

Get ready to transform your physique with the May/June 6-8 Weeks program! This 8-week plan is designed for dedicated lifters, featuring 4 intense training days each week that blend strength and conditioning. You’ll tackle a variety of exercises targeting major muscle groups, including chest, back, arms, and lower body, while also incorporating core and cardio work. With a mix of barbell, dumbbell, and machine movements, this program will challenge you to push your limits and achieve real results. Dive in and elevate your fitness journey!

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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 (Dumbbell)

Tricep Extension (Machine)

Ab Wheel

Incline Treadmill Walk (3.0 Speed, Incline 8–10)

Chest + Shoulders + Core

Pull-Up (Weighted)

Upright Row (Dumbbell)

Seated Row (Machine)

Back + Arms + Obliques

Trap Bar Deadlift

Step-Up (Weighted)

Lower Body + Jog  

Kettlebell Swing

Push Press (Barbell)

Hanging Leg Raise

HIIT Sprint Intervals

Full Body Conditioning + Core

Lat Pulldown

Russian Twist

Walking Lunge (Dumbbell)

Hamstring Curl

Calf Raise (Machine)

Dumbbell Thrusters

Plank with Shoulder Taps

Battle Ropes

Seated Row (Cable)

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Lower Body + Glutes + Jog

Plank

Dead Bug

Full Body + Core Conditioning

Preacher Curl (Barbell)

Russian Twist (Dumbbell)

Recomposition Phase 

Volume Consolidation

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