Fishbowl Method

Unlock your strength potential with the Fishbowl Method, a comprehensive 16-week program designed for serious lifters looking to elevate their game. Committing to five days a week, you'll engage in a variety of barbell and machine exercises targeting all major muscle groups, ensuring balanced development and enhanced performance. Each session is meticulously crafted to challenge your limits, incorporating progressive overload principles to build strength and muscle. Get ready to transform your physique and dominate your workouts!

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Week 1

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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

Bench Press (Paused)

Overhead Press (Barbell)

Lat Pulldown

Face Pull

Pendlay Row

High Bar Squat (Barbell)

Good Morning

Hamstring Curl

Ab Wheel

Pull-Up (Neutral Grip, Weighted)

Cable Rear Delt Fly

Standing Pullover (Cable)

Hanging Leg Raise

Front Squat (Barbell)

Plank

Leg Press

Leg Extension

Standing Calf Raise

Spoto Press

Seated Shoulder Press (Dumbbell)

Single Arm Row (Dumbbell)

Incline Bench Press (Barbell)

Inverted Row

Cable Crunch

Seated Anterior Delt Press (AD)

Single Arm High Row (Cable)

Bulgarian Split Squat (Dumbbell)

Bench With Chains

Pull-Up (Bodyweight)

Lying Leg Curl

Larsen Press (Barbell)

Lying Rear Lateral Raise

Incline Bench Press (Dumbbell)

Dip (Weighted)

Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Wide Grip Lat Pulldown

Cross Body Tricep Extension

Squat (Paused)

Wide Grip Pull-Up

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