2026 program #1

**2026 Program #1** is an 8-week comprehensive workout plan designed for dedicated lifters looking to enhance their strength and conditioning. With a robust schedule of 40 training days, this program focuses on a variety of exercises targeting key muscle groups, including glutes, legs, arms, and back. Each week features a balanced mix of cardio and strength training, ensuring you build endurance while sculpting your physique. Get ready to challenge yourself and achieve your fitness goals with this structured and effective training regimen!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Walk

Hip Thrust (Machine)

Bulgarian Split Squat (Dumbbell)

Glute Kickback (Cable)

Romanian Deadlift (Dumbbell)

Glute Bridge (Dumbbell)

Plank

Bicycle Crunch

Russian Twist (Dumbbell)

Leg Day (Glute Focus)

Pull-Up (Assisted)

Seated Row (Cable)

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Lat Pulldown

Dead Bug

Side Plank

Arm/Back (Biceps & Back)

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Kickback

Face Pull

Wood Chop

Arm/Back (Triceps & Shoulders)

Leg Press

Goblet Squat

Walking Lunge (Dumbbell)

Step-Up (Weighted)

Leg Extension

Plank with Shoulder Taps

Reverse Abs Crunch (Bodyweight)

Bird Dog

Active Recovery / Cardio 

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