Papryk

Unleash your strength with the Papryk program, a focused 5-week journey designed for those ready to elevate their lifting game. Committing to four days a week, you'll engage in a variety of compound and isolation exercises, including barbell rows, bench presses, and curls, tailored to build muscle and enhance endurance. Each workout is structured to push your limits, with intensity levels that adapt to your progress. Perfect for those with a garage gym setup, this program will empower you to sculpt your physique and achieve your fitness goals. Get ready to transform your training routine!

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Week 1

Week 2

Week 3

Week 4

Week 5

Barbell Row

Bicep Curl (EZ Bar)

Hammer Curl

Lu Raise

Chest Fly (Dumbbell)

Bench Press (Barbell)

Dip (Weighted)

Tricep Rope Push Down (Cable)

Face Pull

Lat Pulldown

Bench Press (Dumbbell)

Overhead Press (Dumbbell)

Dumbbell Row

Shrug (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (Dumbbell)

French Press

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