Margarida Training Program

**Margarida esconda as fatanecas** is an 18-week bodybuilding program designed for novice lifters eager to build strength and muscle in a full gym setting. With 36 structured workout days, each session lasts approximately 80 minutes, focusing on effective compound and isolation movements. Expect to tackle exercises like Smith Machine Squats and Barbell Hip Thrusts, ensuring a comprehensive approach to leg and glute development. This program will not only enhance your physique but also instill confidence in your lifting abilities as you progress through each week. Get ready to embrace the challenge and transform your fitness journey!

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Squat (Smith Machine)

Walking Lunge

Hip Thrust (Barbell)

Glute Med Kickback

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Plank

Standing Calf Raise

Leg Press

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Glute Kickback

Seated Calf Raise

Seated Shoulder Press (Dumbbell)

Lat Pulldown

Knee Raise (Captain's Chair)

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