CHOSEN (3 days a week fullbody)

Unleash your inner strength with the DEFENDER program, a 10-week journey designed to build muscle and enhance your overall fitness. Comprising three intense sessions per week, this program focuses on supersets that target major muscle groups, ensuring efficient and effective workouts. With a mix of barbell, dumbbell, and cable exercises, you'll engage in dynamic double progression to keep challenging your limits. Get ready to transform your physique and boost your performance in just 30 sessions!

CHOSEN is a 10-week powerbuilding program centered on the pressing movements — primarily the Overhead Press and Bench Press — using a linear progression model throughout the cycle.


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Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Ab Wheel

Leg Raise (Captain's Chair)

Face Pull

Back Extension (Weighted)

Abs Crunch (Weighted)

Rear Delt Fly (Cable)

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