MINDSET NOT MUSCLES .
5 DAYS WORKOUT .

Unlock your potential with the "MINDSET NOT MUSCLES" program, a comprehensive 12-week journey designed to enhance both your physical and mental strength. This 6-day-a-week regimen blends targeted workouts for push, leg, and core days, utilizing a full gym setup to maximize your gains. Each session focuses on mastering form and technique through a variety of machine and bodyweight exercises, ensuring you build not just muscle, but a resilient mindset. Get ready to transform your approach to fitness and achieve sustainable results!

• CARDIO AFTER TRAINING FOR 20 MINUTES OR ANY TIME IN THE DAY .
• REPETITIONS :
- FROM 12 - 18 FOR BEGGINERS AND UNTIL MUSCLE FAILURE .
- UNTIL MUSCLE FAILURE .
• BREAK TIME : 
3 MINUTES FOR BIG MUSCLES .
1-2 MINUTES FOR SMALL MUSCLES .
• TAKE CARE .

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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

Chest Fly (Machine)

Incline Chest Press (Machine)

Shoulder Press (Machine)

Lateral Raise (Cable)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

PUSH DAY 

Leg Extension

Leg Press (45 Degrees)

Lying Leg Curl

Calf Raise (Leg Press)

Hanging Leg Raise

Decline Crunch

LEG DAY 

Seated Row (Cable)

Lat Pulldown

Rear Delt Fly (Machine)

Shrug (Dumbbell)

Incline Curl (Dumbbell)

Hammer Curl

PULL DAY 

Cardio

CARDIO 

UPPER BODY 

LOWER BODY 

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