3-4 Days a Week

Unlock your strength with the "3-4 Days a Week" program, designed for those ready to elevate their fitness journey in just four weeks. This structured plan focuses on three days of targeted workouts, combining push, pull, and leg exercises to build muscle and enhance overall strength. Each session incorporates a mix of barbell, dumbbell, and bodyweight movements, ensuring a comprehensive approach to training. Perfect for gym-goers looking to optimize their time and results, this program will challenge you while fitting seamlessly into your busy schedule. Get ready to push your limits and see real progress!

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Week 1

Week 2

Week 3

Week 4

Bench Press (Paused)

Incline Bench Press (Dumbbell)

Dip (Bodyweight)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Single Leg Squad

PUSH FB

Trap Bar Deadlift

Pull-Up (Bodyweight)

Seated Wide-Grip Row (Cable)

Face Pull

Bicep Curl (EZ Bar)

Romanian Deadlift (Dumbbell)

PULL FB

Leg Curl

Leg Extension

Straight Leg Calf Raise

Hack Squat

Incline Chest Press (Machine)

Seated Row (Machine)

FB - FOCUS LEGS

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