Weak Point Warfare: 12 Weeks to Balance

Unleash your potential with "Weak Point Warfare: 12 Weeks to Balance," a comprehensive program designed to target and strengthen your weak points over six days a week. This 12-week journey emphasizes balanced development through focused workouts for both upper and lower body, ensuring you build strength and stability where it counts. Each session is meticulously crafted with a mix of compound and isolation exercises, utilizing machines and free weights to maximize your gains. Get ready to transform your physique and conquer your fitness goals!

Weak Point Warfare: 12 Weeks to Balance is a tactical bodybuilding cut designed to eliminate your physique's weakest links. This isn't just about losing fat - it's about forging symmetry, correcting imbalances, and enhancing definition where you need it most. Each week strategically targets uderdeveloped muscle groups with tailored intensity techniques, all while driving fat loss and maintaining lean mass.

You'll focus through focused hypertrophy sessions, precision conditioning and recovery protocols that priortise performance and aesthetics. whether you're lagging in delts, hamstrings or back thickness, this 12-week mission will expose the flaws - and eliminate them.

The goal: Bring a balance to your frame, strip away the excess, and unveil your most complete physique to date.

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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

Focus: Upper chest, side delts, triceps long/medial head

Incline Bench Press (Smith Machine)

One Arm Lateral Raise (Cable)

Incline Chest Press (Machine)

Cable Y Raise

Overhead Tricep Extension (Cable)

Chest Press (Machine)

Tricep Kickback

Push (Chest/Shoulder/Triceps)

Focus: Biceps long head, brachialis, rear delts

Face Pull

Barbell Drag Curl

Wide Grip Lat Pulldown

Chest Supported Row (Machine)

Hammer Curl (Dumbbell)

Rear Delt Fly (Cable)

Incline Curl (Dumbbell)

Shrug (Barbell)

Pull (Back/Biceps)

Focus: Hamstrings, glutes, calves (gastrocnemius/soleus), tibialis anterior

Smith Machine Deficit Romanian Deadlift (Dumbbell)

Step-Up (Weighted)

Standing Hamstring Curl

Hip Thrust (Dumbbell)

Standing Calf Raise

Seated Calf Raise

Tibialis Raise

Reverse Sled Drag

Legs (Posterior Chain)

Focus: Rear delts, upper chest isolation, full triceps isolation

Lateral Raise (Dumbbell)

Decline Push Up

Single Arm Overhead Tricep Extension

Dip (Weighted)

Tricep Pushdown (Cable)

Rear Delt Row

Push (Shoulder/Chest/Triceps)

Focus: Rear delts, traps, rhomboids, long head of bicep

Chest Supported Rear Delt Row

Seated Row (Cable)

Preacher Curl (Dumbbell)

Bicep Curl (EZ Bar)

Focus: Vastus medialis, rectus femoris, core (lower/oblique abs)

Front Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Smith Mahince Sissy Squat (Weighted)

Leg Raise (Captain's Chair)

Wood Chop

Legs (Anterior Chain)

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