Simple Lifting

**Simple Lifting** is a straightforward and effective 12-week program designed for those who want to build strength and improve their overall fitness. With 36 training sessions spread across three days each week, you'll engage in a balanced mix of cardio and strength exercises, including barbell squats, bench presses, and lat pulldowns. Each workout is structured to challenge your muscles while ensuring adequate recovery, making it perfect for both beginners and seasoned lifters looking to refine their technique. Get ready to lift, sweat, and see results!

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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

Treadmill

Squat (Barbell)

Bench Press (Barbell)

Lat Pulldown

Seated Shoulder Press (Dumbbell)

Leg Curl

Bicep Curl (Dumbbell)

Face Pull

Workout A

Romanian Deadlift (Barbell)

Bent Over Row (Barbell)

Hip Thrust (Barbell)

Leg Press

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Leg Extension

Workout B

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