Transform your physique with the Legs and Arms program, a comprehensive 12-week journey designed to sculpt and strengthen your lower and upper body. Committing just four days a week, you'll engage in a dynamic mix of exercises, including Romanian deadlifts, Bulgarian split squats, and supersets that challenge your endurance and power. This program is tailored for full gym access, ensuring you have the tools needed to push your limits and achieve remarkable results. Get ready to build strength, enhance muscle definition, and elevate your fitness game!

**Legs and Arms Program**

Get ready to sculpt and strengthen your lower and upper body with this comprehensive 12-week program, designed to be completed 4 days a week. Each session combines targeted exercises like Romanian Deadlifts and Tricep Extensions, ensuring you build muscle and endurance effectively. With a mix of dumbbell and machine workouts, you'll challenge your legs and arms while enhancing overall fitness. Stay committed, and watch your strength and physique transform!

Legs and Arms

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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

Romanian Deadlift (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Hip Adductor (Machine)

Hip Abductor (Machine)

Stair Climber

Step-Up (Weighted)

Leg Curl

Reverse Lunge (Dumbbell)

Treadmill

Tricep Extension (Dumbbell)

Russian Twist (Dumbbell)

Pec Deck (Machine)

Dumbbell Row

Lateral Raise (Dumbbell)

Hanging Leg Raise

Tricep Pushdown (Cable)

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