Transform your strength with "My Weighted Routine," an 8-week program designed to elevate your lifting game. Committed to four days a week, this plan focuses on compound movements and targeted exercises to build muscle and enhance your overall performance. Expect to tackle a variety of barbell and bodyweight workouts, including squats, deadlifts, and dips, all tailored to push your limits. With a blend of intensity and volume, you’ll not only see gains but also feel empowered to take on new challenges in your fitness journey. Get ready to lift heavy and redefine your strength!

Just to get strong and also have time for wrestling, please let me know what I can improve I am always open to learning and getting better

My Weighted Routine (open to criticism)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Romanian Deadlift (Barbell)

Lunge (Barbell)

Power Clean

Legs

Dip (Bodyweight)

Dip (Weighted)

Overhead Press (Barbell)

Bench Press (Close Grip)

Push

Pull-Up (Bodyweight)

Pull-Up (Weighted)

Deadlift (Barbell)

Bent Over Row (Barbell)

Pull

Bench Press (Barbell)

AD Press

Overhead Tricep Extension (Cable)

Neck Extension

Neck Flexion

Upper

Hang Clean

Hyperextension

Hanging Leg Raise

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Lower

Cardio (LISS)

Sprint

Shadow Kick Boxing

Kettlebell Swing

Rest/Conditioning Day

Chin-Up (Bodyweight)

Chin-Up (Weighted)

Military Press (Barbell)

Rotational Landmine Push Press

Barbell Row

Reverse Pec Deck

Power Shrug

Shoulders/Back

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