INCREASE YOUR PR

**INCREASE YOUR PR** is a dynamic 6-week program designed to help you boost your personal records through targeted strength training. With 36 days of intense workouts, this program focuses on compound lifts and accessory movements that build muscle and enhance performance. Each session is structured to progressively challenge you, ensuring consistent gains and improved technique. Get ready to push your limits and achieve your fitness goals with this comprehensive plan!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Pendlay Row

Pull-Up (Bodyweight)

Lat Pulldown

Seated Row (Cable)

Face Pull

Bicep Curl (Barbell)

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Leg Extension

Hamstring Curl

3 Way Calf Raise

Seated Overhead Press (Barbell)

Bench Press (Close Grip)

Incline Cable Fly

Dip (Bodyweight)

Deadlift (Barbell)

Rack Pull (Barbell)

Chest Supported Row (Machine)

Lat Pulldown (Band)

Rear Delt Fly (Machine)

Hammer Curl (Dumbbell)

Hack Squat

Walking Lunge

Hip Thrust (Bodyweight)

Standing Calf Raise

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