Unlock your potential with the Mixed program, a comprehensive 16-week training plan designed for those ready to elevate their fitness game. Committing to five days a week, you'll engage in a variety of exercises targeting major muscle groups, including chest, back, and arms, utilizing both machines and free weights. This program not only builds strength but also enhances muscle definition and endurance, ensuring you achieve a balanced physique. Get ready to challenge yourself and see real results as you progress through this dynamic and effective routine!

Mixed

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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

Week 13

Week 14

Week 15

Week 16

T-Bar Row

Wide Grip Lat Pulldown

Chest Supported Row (Machine)

Single Arm Iso Row

Rear Delt Fly (Dumbbell)

Lying Leg Curl

Romanian Deadlift (Barbell)

Leg Curl

Alternating Dumbbell Curl

Preacher Curls (Machine)

Back,Hams,Rear delts,biceps

Lateral Raise (Machine)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Hip Adductor (Machine)

Hack Squat

Leg Press

Leg Extension

Standing Calf Raise

Quads, Delts, Calves, triceps

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Cable Crossover

Lat Pulldown (Neutral Grip)

Single Arm Row (Cable)

Standing Pullover (Cable)

Chest,Back,Rear delts,bicepc

Shoulder Press (Machine)

Single-Leg Leg Curl

Quads,Hamstrings,Delts

Chest Press (Machine)

Chest,triceps,calves

Preacher Curl (Dumbbell)

Single Arm Tricep Extension (Cable)

Single Leg Press

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