Full Force 4D(Strength. Density. Balance. Control)

**Full Force 4D (Strength. Density. Balance. Control)** is a comprehensive 4-week program designed to elevate your strength training through a balanced approach. With 16 intense sessions, you'll engage in a variety of exercises targeting major muscle groups, including barbell squats, bench presses, and overhead presses, all while honing your balance and control. This program is perfect for those looking to build muscle density and improve overall fitness levels. Get ready to push your limits and achieve your strength goals!

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Bench Press (Barbell)

Barbell Row

Overhead Press (Barbell)

Abs Crunch (Machine)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Lat Pulldown

Seated Row (Cable)

Leg Press

Lying Leg Curl

Lateral Raise (Dumbbell)

Cable Crunch

Incline Bench Press (Barbell)

Romanian Deadlift (Barbell)

Hack Squat

Push Press (Barbell)

Hanging Leg Raise

Chest Press (Machine)

Dip (Bodyweight)

High Row

Straight Arm Pulldown

Bulgarian Split Squat (Dumbbell)

Pistol Squat

Lying Side Lateral Raise

Hanging Oblique Knee Raise

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