Elevate your fitness journey with this comprehensive 12-week program designed for those ready to commit to serious gains. Training five days a week, you'll tackle a variety of exercises targeting both upper and lower body, including weighted pull-ups, bench presses, and cable tricep pushdowns. Each session is structured to enhance strength and muscle definition, ensuring you stay motivated and challenged throughout. Perfect for lifters looking to push their limits and achieve impressive results!

I finished my first 12 week program and made some changes

Second workout routine

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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

Pull-Up (Weighted)

Bent Over Row (Barbell)

T-Bar Row

Seated Row (Cable)

Bicep Curl (Barbell)

Incline Bench Press (Dumbbell)

Bench Press (Barbell)

Pec Fly (Dumbbell)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Dumbbell)

Dip (Bodyweight)

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Curl

Standing Calf Raise

Seated Shoulder Press (Dumbbell)

Front Raise

Face Pull

Shrug (Barbell)

Lateral Raise (Dumbbell)

Deadlift (Barbell)

Incline Bench Press (Barbell)

Barbell Row

Lunge (Dumbbell)

Lateral Raise (Cable)

Bicep Curl (Dumbbell)

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