Filip’s power program

This program is the most optimal for people who don’t want to spend a lot of time in the gym and still progress on all of their muscle parts, both muscle definition and strength

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Week 1

Week 2

Week 3

Week 4

Pull-Up (Weighted)

Lat Pulldown

Seated Row (Cable)

Back Extension

Lat Pulldown (Single Arm)

Bicep Curl (Cable)

Pendulum Squat

Single Leg Press

Leg Extension

Lying Leg Curl

Abs Crunch (Machine)

Cardio

Lower day 2 

Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Lower 1

Bench Press (Barbell)

Chest Supported Row (Machine)

Overhead Press (Barbell)

Tricep Pushdown (Cable)

Preacher Curl (EZ Bar)

Upper day

Sumo Deadlift (Barbell)

Hammer Curl

Lat Pulldown (Close Grip)

Pull day 

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Chest Fly (Machine)

Bench Press (Close Grip)

Dip (Weighted)

Overhead Tricep Extension (Cable)

Push day

Close Grip Bench Press (Smith Machine)

Hammer Curl (Cable)

Leg Curl

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