18 Week Workout Program

Embark on a transformative 18-week journey with this comprehensive workout program designed for dedicated lifters. Committing to four days a week, you'll engage in a variety of exercises targeting major muscle groups, with a strong emphasis on chest and arms. Each session incorporates a mix of barbell, dumbbell, and cable movements, ensuring balanced strength development and muscle hypertrophy. With a structured approach to intensity and rep ranges, this program is tailored to help you build strength and achieve your fitness goals. Get ready to elevate your training and unlock your potential!

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Bench Press (Barbell)

Incline Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Cable Crossover

Tricep Pushdown (Cable)

Lying Tricep Extension (Barbell)

Overhead Tricep Extension (Dumbbell)

Dip (Bodyweight)

Push Up

Wide Grip Lat Pulldown

Underhand Lat Pulldown

Straight Arm Pulldown

Seated Row (Cable)

Bent Over Row (Barbell)

Bicep Curl (Barbell)

Preacher Curl (Dumbbell)

Preacher Curl (Barbell)

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Front Raise

Front Raise (Barbell)

Upright Row (Barbell)

Shrug (Dumbbell)

Arnold Press

Seated Military Press (Barbell)

Rear Delt Fly (Machine)

Seated Calf Raise

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Leg Extension

Lying Leg Curl

Lunge (Bodyweight)

Back Extension

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