The Routine

**The Routine** is a comprehensive 12-week program designed to elevate your strength and conditioning through a balanced 5-day split. Each week focuses on targeted muscle groups, featuring exercises like Bench Press, Squats, and Tricep Pushdowns, ensuring a full-body workout that enhances muscle growth and endurance. With a mix of barbell, dumbbell, and cable movements, you'll build functional strength while keeping your workouts engaging and effective. Get ready to transform your physique and push your limits!

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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

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Chest Fly (Dumbbell)

Decline Crunch (Weighted)

CF UPPER

Squat (Barbell)

Hyperextension

Leg Extension

Leg Curl

Standing Calf Raise

AF LOWER

Lat Pulldown

Chest Supported Row (Machine)

Hammer Curl

Seated Row (Cable)

Concentration Curl

Leg Raise (Captain's Chair)

BF UPPER

Romanian Deadlift (Barbell)

Walking Lunge

Leg Press

Seated Calf Raise

PF LOWER

JM Press

Incline Curl

Overhead Tricep Extension (Cable)

Lu Raise

Bicep Curl (EZ Bar)

Rear Delt Fly (Dumbbell)

Neck Curl

ARMY MAN

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