12 week gainz

**12 Week Gainz: A Comprehensive Strength-Building Journey**

Embark on a transformative 12-week program designed to maximize your muscle growth and strength. With six days of targeted workouts each week, you'll engage in a variety of compound and isolation exercises, utilizing machines, cables, and free weights to sculpt your physique. This program emphasizes progressive overload, ensuring you consistently challenge your muscles for optimal gains. Whether you're a beginner or an experienced lifter, this structured plan will help you achieve your fitness goals with confidence and determination. Get ready to unlock your potential and see real results!

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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

Chest Press (Machine)

Incline Chest Press (Machine)

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Pushdown

Push

Chest Supported Row (Machine)

Lat Pulldown (Neutral Grip)

Single Arm Row (Cable)

Rear Delt Fly (Cable)

Face Away Cable Curl

Pull

Seated Hamstring Curl

Squat (Smith Machine)

Reverse Lunge (Dumbbell)

Leg Extension

Seated Calf Raise

Legs

Incline Bench Press (Smith Machine)

Pull-Up (Bodyweight)

Chest Fly (Machine)

Straight Arm Pulldown

Seated Row (Cable)

Chest/Back

Preacher Curl (EZ Bar)

JM Press

Lateral Raise (Cable)

Hammer Curl (Cable)

Shoulders/Arms

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