Rakan

Unlock your potential with the Rakan 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 push and pull workouts, targeting major muscle groups with a variety of exercises including lat pulldowns, bench presses, and cable rows. Each session focuses on building strength and muscle endurance, ensuring you progress week after week. Get ready to elevate your fitness game and achieve your goals!

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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

Lat Pulldown

Seated Row (Cable)

Chest Supported Row (Machine)

Face Pull

Bicep Curl (Cable)

Bicep Curl (Dumbbell)

PULL

Bench Press (Dumbbell)

Overhead Press (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

PUSH

Squat (Smith Machine)

Single-Leg Leg Curl

Leg Press (45 Degrees)

Standing Calf Raise

Leg Extension

LEG 2

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