Unleash your strength with the **Soju Siesta** program, a comprehensive 12-week journey designed for those ready to elevate their lifting game. Comprising five intense training days each week, this program focuses on building muscle and strength through a mix of compound and isolation exercises, including barbell squats, bench presses, and deadlifts. With a strong emphasis on progressive overload, you'll push your limits while targeting all major muscle groups. Get ready to transform your physique and boost your performance in just three months!

Both daily workouts should last about 40 minutes.

Soju Siesta

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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

Bench Press (Barbell)

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Jump Rope

Bicep Curl (EZ Bar)

Bicep Curl (Machine)

Skull Crusher (Dumbbell)

Push

Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Leg Press

Sprint

Hanging Leg Raise

Decline Sit Up (Weighted)

Calf Raise (Leg Press)

Legs

Barbell Row

Lat Pulldown (Neutral Grip)

Seated Row (Cable)

Shrug (Dumbbell)

Rowing Machine

Rear Delt Fly (Machine)

Bicep Curl (Barbell)

Hammer Curl (Dumbbell)

Pull

Incline Bench Press (Barbell)

Front Squat (Barbell)

Chin-Up (Bodyweight)

Snatch (Barbell)

Chest Fly (Machine)

Cardio (LISS)

Plank (Weighted)

Russian Twist (Dumbbell)

Abs Crunch (Weighted)

Full Body 1

Deadlift (Barbell)

Farmer's Walk (Weighted)

Bench Press (Dumbbell)

Cable Crossover

Full Body 2

Onboarding Week

Deload (Drop 1 Set)

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