Benswolio

Embark on an 18-week journey with Benswolio, designed for dedicated lifters ready to elevate their strength and physique. This program features four intense training days each week, focusing on a balanced mix of upper and lower body workouts. You'll tackle classic lifts like the barbell bench press and squat, complemented by targeted accessory movements to build muscle and enhance performance. Get ready to push your limits and achieve measurable gains with structured sets and progressive intensity!

This workout routine will help you build muscle and strength.

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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

Bench Press (Barbell)

Pull-Up (Bodyweight)

Seated Shoulder Press (Dumbbell)

Bicep Curl (Dumbbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

Tricep Extension (Cable)

Upper 1

Squat (Barbell)

Chest Supported Row (Machine)

Leg Curl

Incline Hammer Curl (Dumbbell)

Leg Extension

Rear Delt Fly (Machine)

Leg Raise (Captain's Chair)

Lower 1

Barbell Row

Chest Fly (Cable)

Lateral Raise (Cable)

High Row

French Press

Cable Crunch

Preacher Curl (EZ Bar)

Upper 2

Trap Bar Deadlift

Seated Calf Raise

Leg Press

Good Morning

Pullover (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Decline Crunch (Weighted)

Lower 2 

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Lat Pulldown (Neutral Grip)

Incline Curl (Dumbbell)

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