Embark on an 18-week journey with the Rose Program, designed for those ready to elevate their strength and physique. Committing just three days a week, you'll tackle a balanced mix of compound and isolation exercises, including barbell squats, Romanian deadlifts, and machine chest presses. Each session is crafted to maximize muscle engagement and promote growth, ensuring you build strength and definition across all major muscle groups. Get ready to transform your training routine and achieve the results you've been striving for!

**Rose Program: 18 Weeks to Your Best Physique**

Embark on an 18-week bodybuilding journey designed for novice lifters looking to sculpt their physique. This program spans 54 days of targeted workouts, focusing on essential compound and isolation movements. Each session, lasting around 60 minutes, will challenge your strength and endurance while ensuring proper recovery. With a full gym's worth of equipment at your disposal, you'll master key exercises like squats, deadlifts, and presses, building a solid foundation for your fitness goals. Get ready to transform your body and boost your confidence!

Rose program

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Squat (Barbell)

Chest Press (Machine)

Alternating Dumbbell Curl

Hanging Leg Raise

Seated Calf Raise

Monday 

Romanian Deadlift (Barbell)

Lat Pulldown

Lateral Raise (Dumbbell)

Hip Thrust (Machine)

Tricep Pushdown (Cable)

Wednesday 

Bulgarian Split Squat (Dumbbell)

Shoulder Press (Machine)

Seated Wide-Grip Row (Cable)

Leg Curl

Leg Extension

Friday 

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