Strength function for Sami

Unlock your strength potential with this comprehensive 12-week program designed for dedicated lifters. Committing to six days a week, you'll engage in a variety of exercises targeting all major muscle groups, with a strong emphasis on legs and core stability. Each session combines high-intensity cardio, bodyweight movements, and machine workouts to build functional strength and endurance. Get ready to elevate your fitness game and achieve your goals with a structured approach that keeps you challenged and motivated every step of the way!

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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

Cycling

Squat (Bodyweight)

Side Plank

Glute Bridge (Bodyweight)

Box Jump

Glute-Ham Raise

Standing Calf Raise

Legs

Stretching

Leg Extension

Lying Leg Curl

SkiErg

1km Row

Wide Grip Pull-Up

High Row

Lat Pulldown

Seated Row (Machine)

Shrug (Dumbbell)

Pull

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Pec Fly (Dumbbell)

Front Raise

Push 

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