Embark on an 8-week journey with the White Picket Fence program, designed to build strength through a structured 4-day split. This program emphasizes heavy lifting on push and pull days, complemented by high-volume leg workouts to sculpt your lower body. Each session is meticulously crafted to target major muscle groups, ensuring balanced development and optimal gains. Equip yourself with a full gym and get ready to break through your limits and redefine your fitness boundaries!

Settle down and have a healthy work/gym balance

White Picket Fence 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Dumbbell)

Incline Chest Press (Machine)

Shoulder Press (Machine)

Upright Row (Cable)

Lateral Raise (Machine)

Overhead Tricep Extension (Cable)

Dip (Bodyweight)

PUSH (Heavy)

T-Bar Row

Chest Supported Row (Machine)

Lat Pulldown (Single Arm)

Rear Delt Fly (Dumbbell)

Preacher Curl (Barbell)

Hammer Curl

Shrug (Dumbbell)

PULL (Heavy) 

Belt Squat

Leg Extension

Hip Adductor (Machine)

Seated Hamstring Curl

Hip Abductor (Machine)

Standing Calf Raise

LEGS (Volume) 

Deadlift (Barbell)

Pull-Up (Bodyweight)

Face Pull

Chest Fly (Cable)

Seated Overhead Press (Dumbbell)

Bicep Curl (Cable)

Deads/ Full Body

Chest Press (Machine)

Pec Deck (Machine)

Tricep Rope Push Down (Cable)

PUSH (Vol)

Underhand Lat Pulldown

Pullover (Dumbbell)

Single Arm Rear Delt Fly

PULL (Vol) 

Pendulum Squat

Hip Thrust (Machine)

Split Squat (Smith Machine)

LEGS (Heavy) 

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