Full body strength building program

Unlock your strength potential with this comprehensive 12-week full body strength building program! Designed for daily engagement, this plan incorporates a mix of cardio, bodyweight exercises, and resistance training to sculpt your physique and enhance overall fitness. Each session targets multiple muscle groups, ensuring balanced development and continuous progression. With a variety of exercises like the Incline Treadmill, Push-Ups, and Sumo Squats, you'll stay motivated while pushing your limits. Get ready to transform your body and build lasting strength!

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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

Incline Treadmill

World's Greatest Stretch

Arm Circle

Lying Leg Raise

Glute Bridge (Bodyweight)

Russian Twist

Oblique Crunch

Farmer's Walk (Weighted)

Push Up (Incline)

Chest Fly (Dumbbell)

Stairmaster

Full body workout

Yoga

Wall Sit

Squat (Bodyweight)

Single Arm Row (Dumbbell)

Hip Thrust (Barbell)

Face Pull

Alternating Dumbbell Curl

Lateral Raise (Cable)

One Arm Lateral Raise (Dumbbell)

Standing Shoulder Press (Dumbbell)

Lateral Lunge (Weighted)

Squat (Barbell)

Romanian Deadlift (Barbell)

Dead Bug Stretch

Bench Press (Dumbbell)

Jump Rope

Lunge (Dumbbell)

Walking Lunge (Dumbbell)

Reverse Lunge (Dumbbell)

Bench Press (Barbell)

Lat Pulldown

Chest Press (Machine)

Rest day

Sit Up

Reverse Plank

Pogo Jump

Romanian Deadlift (Dumbbell)

Split Squat (Dumbbell)

Squat (Paused)

Leg Press

Leg Extension

Leg Curl

Hip Abductor (Machine)

Jumping Jack

Straight Leg Calf Raise

Lower body workout

Side Plank

Seated Row (Cable)

Chest Fly (Machine)

Seated Shoulder Press (Dumbbell)

Bicep Curl (Machine)

Tricep Extension (Machine)

Bicep Curl (Barbell)

Lateral Raise (Dumbbell)

Seated Overhead Press (Dumbbell)

Front Raise

Incline Bench Press (Dumbbell)

Push Up

Upper body workout

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