Transform your lower body strength with the ForNM program, a focused 4-week journey designed for serious lifters. Comprising three intense sessions each week, you'll engage in a variety of exercises like Goblet Squats, Leg Extensions, and Hack Squats, targeting the quads, hamstrings, and glutes. This program emphasizes progressive overload, ensuring you build muscle and power while enhancing your overall performance. Get ready to push your limits and see real results!

ForNM

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Week 1

Week 2

Week 3

Week 4

Goblet Squat

Leg Extension

Leg Curl

Lunge (Bodyweight)

Y Raise

Lat Pulldown

Seated Row (Cable)

Bench Press (Dumbbell)

Hack Squat

Lunge (Dumbbell)

Rear Delt Fly (Cable)

Straight Arm Pulldown

Seated Shoulder Press (Dumbbell)

Good Morning

Pec Deck (Machine)

Squat (Barbell)

Bench Press (Barbell)

Deadlift (Dumbbell)

Deadlift (Barbell)

Overhead Press (Barbell)

Seated Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Romanian Deadlift (Dumbbell)

Incline Bench Press (Dumbbell)

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