PRRS - Kvns

Unlock your strength potential with the PRRS - Kvns program, a comprehensive 12-week training plan designed for serious lifters. Committing to four days a week, you'll focus on power-building workouts that target your chest, arms, quads, hamstrings, and calves. Each session is crafted to push your limits with compound lifts like the barbell bench press and squats, complemented by accessory movements for balanced muscle development. Get ready to elevate your performance and achieve your strength goals in just three months!

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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

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Chest Fly (Dumbbell)

Bicep Curl (EZ Bar)

Bicep Curl (Cable)

Alternating Dumbbell Curl

Wrist Curls

Reverse Wrist Curl (Barbell)

Sit Up

POWER - CHEST, FOREARMS, ABS

Squat (Barbell)

Leg Press (45 Degrees)

Split Squat (Smith Machine)

Leg Curl

Romanian Deadlift (Barbell)

Straight Leg Calf Raise

Seated Calf Raise

POWER - QUADS, HAMS, CALVES

Chin-Up (Weighted)

Bent Over Row (Barbell)

Seated Row (Cable)

Dumbbell Row

Deadlift (Barbell)

POWER - LATS, LOWER BACK, ABS

Seated Barbell Shoulder Press

Upright Row (Barbell)

Rear Delt Fly (Dumbbell)

Shrug (Barbell)

Shrug (Dumbbell)

Close Grip Bench Press (Smith Machine)

Tricep Rope Push Down (Cable)

Standing Calf Raise

POWER - DELTS, TRAPS, TRICEPS,

Incline Bench Press (Dumbbell)

Bench Press (Smith Machine)

Incline Chest Fly (Dumbbell)

Incline Curl (Dumbbell)

Concentration Curl

RR - CHEST, FOREARMS, ABS

Hack Squat

Leg Extension

Walking Lunge

Lying Leg Curl

RR - QUADS, HAMS, CALVES

T-Bar Row

Underhand Lat Pulldown

Hyperextension

RR - LATS, LOWER BACK , ABS

Seated Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Lying Rear Lateral Raise

V-Handle Tricep Pushdown (Cable)

Overhead Extension (Dumbbell)

RR - DELTS, TRAPS, TRIS, CALF

S - CHEST, BIS, FOREARMS, CALF

S - QUADS, HAMS, CALVES

Chest Supported Cable Row

S - LATS, LOWER BACK, ABS

Front Raise

Tricep Pushdown (Cable)

S - DELTS, TRAPS, TRIS, CALF

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