자기화 프로그램

Transform your strength and physique with the 5-week 자기화 프로그램, designed for dedicated lifters ready to elevate their training. This program features six days of intense workouts each week, focusing on compound and isolation movements that target all major muscle groups. With exercises like the Bench Press, Squat, and Deadlift, you'll build strength and muscle while honing your technique. Get ready to push your limits and achieve your fitness goals with a structured plan that keeps you accountable and motivated!

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Week 1

Week 2

Week 3

Week 4

Week 5

Bench Press (Barbell)

Overhead Press (Barbell)

Squat (Barbell)

Lateral Raise (Dumbbell)

Abs Crunch (Machine)

Pull-Up (Weighted)

Bicep Curl (Barbell)

Tricep Pushdown (Cable)

Deadlift (Barbell)

Incline Bench Press (Dumbbell)

Face Pull

Leg Extension

Seated Calf Raise

Standing Calf Raise

Seated Row (Cable)

Bent Over Row (Dumbbell)

Seated Wide-Grip Row (Cable)

Bicep Curl (Cable)

Hip Thrust (Machine)

Bulgarian Split Squat (Dumbbell)

cable press around

Leg Curl

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