4 Month Program

Transform your fitness journey with this comprehensive 4-month program designed to build strength and endurance over 12 weeks. Committing to four days a week, you'll engage in a variety of exercises, including box jumps, Bulgarian split squats, and power cleans, targeting all major muscle groups. Each session is carefully structured to progressively challenge your limits, ensuring you stay motivated and on track. With a full gym required, you'll have access to the tools needed to elevate your performance and achieve your goals. Get ready to push your boundaries and see real results!

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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

Box Jump

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Barbell)

Glute Bridge (Bodyweight)

Hanging Leg Raise

Decline Bench Press (Dumbbell)

Pull-Up (Weighted)

Overhead Press (Barbell)

Bent Over Row (Barbell)

Face Pull

Power Clean

Walking Lunge (Dumbbell)

Back Extension (Weighted)

Farmer's Walk (Weighted)

Incline Bench Press (Dumbbell)

Lat Pulldown

Dip (Weighted)

High Row

Lateral Raise (Dumbbell)

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