The Ultimate training program For mass and Strengt

Unlock your potential with this comprehensive 12-week program designed to build mass and strength. Committing just three days a week, you'll engage in a variety of exercises targeting all major muscle groups, utilizing both dumbbells and barbells. Each session is structured to maximize hypertrophy and strength gains, featuring movements like the Seated Shoulder Press and Bench Press. Get ready to transform your physique and elevate your lifting game!

The purpose of this program is to building Lean Muscle and gain Strength

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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

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Upright Row (Barbell)

Rear Delt Fly (Dumbbell)

Shoulder Press (Machine)

Preacher Curl (Barbell)

Bicep Curl (Barbell)

Hammer Curl

French Press

Bench Press (Close Grip)

Overhead Extension (Dumbbell)

Bench Press (Barbell)

Incline Bench Press (Barbell)

Chest Fly (Dumbbell)

Incline Bench Press (Dumbbell)

Push Up

Chin-Up (Bodyweight)

Barbell Row

Chest Supported Row (Dumbbell)

Dumbbell Row

Lat Pulldown (Single Arm)

Squat (Barbell)

Stiff Leg Deadlift

Bulgarian Split Squat (Barbell)

Goblet Squat

Leg Extension

Leg Curl

Hip Abductor (Machine)

Hip Adductor (Machine)

Standing Calf Raise

Seated Calf Raise

Hack Squat

Seated Military Press (Barbell)

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