🔥💪 LET'S GET SWOLE 💪🔥

Time to lock in! A simple 2-week full body program is designed as  starting point for intermediate lifters looking to build strength and muscle. Comprising three sessions per week, you'll take on a wide range of accessible compound and isolation exercises, including Dumbbell Bench Press, Hack Squat and Push Ups targeting major muscle groups for balanced development. Every exercise brings something different, and the two week loop keeps things feeling fresh. With a full gym setup, you'll have the tools to push your limits and see tangible results after a handful of cycles. Get ready to elevate your training and bring that body to the next level!!

🔥💪 LETS GET SWOLE 💪🔥

(Note: The Inchworm walkout + Push Up sets in Week 1/Day 2 can be combined into one motion: Inchworm Walkout to Plank -> Push Up -> walk hands back to standing)

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Week 1

Week 2

Overhead Press (Barbell)

Bent Over Row (Dumbbell)

Rear Delt Fly (Dumbbell)

Chest Fly (Cable)

Goblet March

Bicep Curl (Barbell)

Overhead Tricep Extension (Dumbbell)

Shrug (Dumbbell)

Reverse Curl (Barbell)

Wrist Curls

Deadlift (Barbell)

Squat to Press (Dumbbell)

Incline Bench Press (Dumbbell)

Front Raise

Lateral Raise (Dumbbell)

Inchworm Walkout

Push Up

Kettlebell Plank Drag

Hack Squat

Romanian Deadlift (Dumbbell)

Goblet Squat

Lunge (Barbell)

Calf Raise (Machine)

Bird Dog

Back Extension

Bench Press (Dumbbell)

Seated Row (Cable)

Seated Shoulder Press (Dumbbell)

Dip (Bodyweight)

Bicep Curl (Dumbbell)

Pull-Up (Bodyweight)

Leg Press

Lying Leg Curl

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