Free membership

Unlock your potential with this 4-week workout program designed for dedicated lifters ready to push their limits. Committing to six days a week, you'll target every major muscle group with a focus on legs and back, utilizing a variety of machines and free weights. Each session is structured with progressive intensity to ensure you build strength and endurance effectively. Get ready to transform your physique and elevate your fitness game!

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Week 1

Week 2

Week 3

Week 4

Seated Calf Raise

Leg Extension

Leg Curl

Hip Thrust (Barbell)

Hip Adductor (Machine)

Leg Press (45 Degrees)

Abs Crunch (Machine)

Legs

Wide Grip Lat Pulldown

Seated Wide-Grip Row (Cable)

Single Arm Row (Cable)

Back Extension

JM Press (Smith Machine)

Single Arm Tricep Extension (Cable)

Rear Delt Fly (Machine)

Shoulder Press (Machine)

Lateral Raise (Cable)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Neutral Grip Dumbbell Bench Press

Preacher Curl (Dumbbell)

Wrist Curls

Reverse Wrist Curl (Barbell)

Reverse Bicep Curl (Dumbbell)

Chest

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