Unlock your strength potential with the 7 program, a comprehensive 16-week training plan designed for serious lifters. Committing to five days a week, you’ll engage in a balanced mix of upper and lower body workouts, featuring essential exercises like the Incline Bench Press and Leg Curl. Each session targets major muscle groups, ensuring you build strength and endurance efficiently. With a focus on progressive overload and intensity, this program is your roadmap to achieving impressive gains and sculpting a powerful physique. Get ready to elevate your fitness journey!

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Rear Delt Fly (Cable)

Pec Deck (Machine)

Wide Grip Lat Pulldown

Incline Bench Press (Barbell)

Seated Row (Machine)

Overhead Tricep Extension (Cable)

Standing Pullover (Cable)

Tricep Extension (Machine)

Kelso Shrug

Shoulder Press (Machine)

Lateral Raise (Machine)

Face Pull

Bicep Curl (Machine)

UPPER

Leg Curl

Hip Abductor (Machine)

Hip Adductor (Machine)

45° Roman Chair Extension

Hip Thrust (Machine)

Seated Calf Raise

Leg Extension

Hanging Leg Raise

Abs Crunch (Machine)

LOWER

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