The STP program is a comprehensive 1-week training plan designed for those ready to elevate their strength and conditioning. With five days of targeted workouts, you'll focus on key muscle groups, including chest, back, legs, shoulders, and arms. Each session incorporates a mix of compound and isolation exercises, ensuring balanced development and maximum gains. Perfect for gym enthusiasts looking to push their limits, this program combines intensity with strategic rest periods to optimize performance. Get ready to transform your physique and build strength like never before!

STP 

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Week 1

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Bench Press (Barbell)

Wide Grip Lat Pulldown

Chest/Back

Romanian Deadlift (Barbell)

Leg Press

Leg Curl

Leg Extension

Seated Calf Raise

Reverse Abs Crunch (Bodyweight)

Lower

Shoulder Press (Machine)

Concentration Curl

Lateral Raise (Cable)

Rear Delt Fly (Machine)

SHLDRS/ARMS

Bench Press (Dumbbell)

Chest Supported Row (Machine)

Incline Bench Press (Barbell)

Lat Pulldown (Neutral Grip)

Tricep Extension (Cable)

Preacher Curl (Dumbbell)

Upper

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Single Leg Press

Standing Calf Raise

Cable Crunch

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