Simple Yet Effective

This is for novice to intermediate gym goers aiming for a consistent program for the gym. Hope this helps a lot of you guys!

Enjoy and stay strong! 💪🏻

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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

Incline Bench Press (Barbell)

Bench Press (Wide Grip)

Decline Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Pec Deck (Machine)

Cable Crossover

Chest Day

Shoulder Press (Machine)

Overhead Press (Dumbbell)

Front Raise

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Face Pull

Shrug (Barbell)

Shoulders Day

Clean Deadlift

Lat Pulldown

Lat Pulldown (Close Grip)

Seated Row (Cable)

Chest Supported Row (Machine)

T-Bar Row

Back Extension

Back Day

Squat (Barbell)

Leg Press

Leg Extension

Leg Curl

Romanian Deadlift (Dumbbell)

Calf Raise (Machine)

Leg Day

Bicep Curl (Barbell)

Skull Crusher (Barbell)

Bicep Curl (Dumbbell)

Single Arm Overhead Tricep Extension

Bicep Curl (Cable)

Tricep Rope Push Down (Cable)

Hammer Curl (Dumbbell)

Dip (Bodyweight)

Wrist Curls

Arms Day

Chest Fly (Cable)

Arnold Press

Full Body Pump

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