Hari's Program

This is a intermediate training program aimed for muscle and strength building.

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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

Incline Chest Press (Machine)

Pec Deck (Machine)

Dip (Assisted)

Shoulder Press (Machine)

Lateral Raise (Machine)

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Push Day

Lat Pulldown (Single Arm)

Chest Supported Row (Machine)

Pull-Up (Neutral Grip, Bodyweight)

Seated Row (Cable)

Preacher Curl (EZ Bar)

Bicep Curl (Cable)

Reverse Bicep Curl (EZ Bar)

Pull Day

Hip Adductor (Machine)

Hip Abductor (Machine)

Leg Extension

Hack Squat

Leg Curl

Seated Calf Raise

Leg Day

Romanian Deadlift (Barbell)

Standing Calf Raise

Hip Thrust (Barbell)

Cable Crunch

Leg Raise (Captain's Chair)

Lower Body Day

Bench Press (Barbell)

Standing Pullover (Cable)

T-Bar Row

Bayesian Curl

Hammer Curl (Dumbbell)

Upper Body Day

Rear Delt Fly (Machine)

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