Just a good prep

Get ready to elevate your training with "Just a Good Prep," a comprehensive 12-week program designed for those looking to build strength and muscle effectively. Committing to four days a week, you'll engage in a blend of compound lifts and targeted exercises, including barbell deadlifts, military presses, and various curls, ensuring a balanced approach to your upper and lower body. With a focus on progressive overload and proper form, this program is perfect for lifters of all levels eager to enhance their performance and physique. Dive in and watch your strength soar!

In case you wish to keep your but moving and create progress at the speed you need.

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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

Deadlift (Barbell)

Pull-Up (Band)

Bent Over Row (Barbell)

Lat Pulldown

Bicep Curl (Barbell)

Hammer Curl

Rug en biceps

Military Press (Barbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Front Raise

Plank

Hanging Leg Raise

Schouders en buikspieren

Squat (Barbell)

Lunge (Barbell)

Leg Press

Romanian Deadlift (Dumbbell)

Leg Curl

Seated Calf Raise

Cossack Squat Weighted

Russian Twist (Dumbbell)

Benen

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Tricep Rope Push Down (Cable)

Skull Crusher

Borst en triceps

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