Rebuild_&_Grow

Rebuild_&_Grow is a comprehensive 12-week program designed to enhance your strength and muscle definition through targeted workouts three times a week. Each session focuses on a specific area—Upper Push, Lower Body, and Full Body—utilizing a mix of barbell, dumbbell, and cable exercises to maximize your gains. With a blend of compound movements and isolation exercises, you'll build a solid foundation while pushing your limits. Get ready to transform your physique and reach new heights in your fitness journey!

Input your 1rm. I built this program for myself, rebuilding for squat and bench.

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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)

Lat Pulldown

Incline Bench Press (Dumbbell)

Dip (Weighted)

Lateral Raise (Cable)

Upper Push

Box Jump

Squat (Barbell)

Deadlift (Barbell)

Seated Row (Cable)

Walking Lunge

Leg Raise (Captain's Chair)

Lower

Face Pull

Front Squat (Barbell)

Power Clean

Pull-Up (Weighted)

Lateral Raise (Dumbbell)

Full Body

Chest Fly (Cable)

Leg Extension

Incline Bench Press (Barbell)

Tricep Pushdown (Cable)

Preacher Curl (EZ Bar)

Bicep Curl (Dumbbell)

Pec Deck (Machine)

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