F$!k Around and Find out.

Unleash your potential with the F$!k Around and Find Out program, a dynamic 12-week journey designed for those ready to elevate their strength and fitness. Committing to five days a week, you'll engage in a variety of compound and isolation exercises, including barbell squats, bench presses, and Romanian deadlifts, all aimed at maximizing muscle growth and endurance. This comprehensive plan not only targets major muscle groups but also incorporates core stability work, ensuring a balanced approach to your training. Get ready to push your limits and discover what you're truly capable of!

More advanced for those who have been lifting for years.  Quad, Lat, and core focus. With a well rounded balance for full body.

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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

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Standing Calf Raise

Seated Calf Raise

Plank

Pallof Press

Bench Press (Barbell)

Barbell Row

Incline Bench Press (Dumbbell)

Pull-Up (Weighted)

Overhead Press (Barbell)

Hanging Knee Raise

Ab Wheel

Front Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Walking Lunge

One Arm Overhead Carry with March

Dead Bug

Incline Bench Press (Barbell)

T-Bar Row

Incline Fly Press (Dumbbell)

Arnold Press

Face Pull

Russian Twist

Side Plank

Hack Squat

Deadlift (Deficit)

Bicep Curl (Barbell)

Hammer Curl

Tricep Pushdown (Cable)

Med Ball Slam

Bicycle Crunch

Lying Reverse Fly

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