현창

Embark on an 18-week bodybuilding journey with the 현창 program, designed for beginners eager to build strength and muscle. This comprehensive plan features 18 workouts, each lasting around 60 minutes, focusing on essential compound movements like squats, deadlifts, and bench presses, ensuring you hit all major muscle groups. With a full gym setup, you'll gain the confidence and knowledge to master your lifts while progressively increasing intensity. Get ready to transform your physique and elevate your training game!

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Week 1

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Week 6

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Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

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Week 15

Week 16

Week 17

Week 18

Squat (Barbell)

Deadlift (Barbell)

Lunge (Barbell)

Barbell Row

Seated Row (Cable)

Bench Press (Barbell)

Incline Bench Press (Barbell)

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Cable Crossover

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