Muscle Retention

**Muscle Retention** is a comprehensive 6-week program designed to help you maintain your strength and muscle mass while optimizing your workout efficiency. With 18 training days packed into this program, you'll engage in a variety of exercises targeting all major muscle groups, including weighted Farmer's Walks, Single Leg Presses, and more. Each session is structured for maximum impact, combining compound lifts with accessory work to ensure balanced development. Stay committed, and watch your hard-earned gains stay intact while you push through this challenging regimen!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Farmer's Walk (Weighted)

Single Leg Press

Bicep Curl (Dumbbell)

Skull Crusher

Incline Bench Press (Barbell)

Squat (Barbell)

Dip (Bodyweight)

Pull-Up (Bodyweight)

Sit Up

Single Leg Romanian Deadlift

Lateral Raise (Dumbbell)

Deadlift (Barbell)

Overhead Press (Barbell)

Hammer Curl

Seated Shoulder Press (Dumbbell)

Hanging Leg Raise

Bench Press (Barbell)

Walking Lunge (Dumbbell)

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