Unleash your strength with Thunder’s Mighty Plan, a dynamic 3-week program designed for serious lifters. Committing just three days a week, you'll tackle targeted workouts that focus on building back and leg strength through a variety of exercises, including pull-ups, squats, and lunges. Each session is crafted to progressively challenge your muscles, ensuring you see real gains in power and endurance. Equip your garage gym and get ready to transform your physique with this focused, results-driven plan!

Thunder’s Mighty Plan

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Week 1

Week 2

Week 3

Pull-Up (Assisted)

Inverted Row

Lat Pulldown (Single Arm)

Single Arm Row (Dumbbell)

Face Pull

Plank

Pull 

Squat (Barbell)

Single Leg Deadlift

Good Morning

Walking Lunge (Dumbbell)

Pull Through (Cable)

V-Up

Lower

Push Up (Knees)

Seated Overhead Press (Dumbbell)

Bench Press (Barbell)

Dip (Assisted)

Tricep Rope Push Down (Cable)

Incline Bench Press (Dumbbell)

Cable Crunch

Pull

Hanging Leg Raise

Bench Press (Dumbbell)

Overhead Press (Dumbbell)

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