Binyam E.'s Personalized Strength Training Program

Welcome to your 8-week muscle-building journey! Designed specifically for you, a motivated 22-year-old male novice, this program harnesses the power of medium volume training to help you pack on lean muscle while utilizing the full range of equipment available at your gym. With six training days each week, you’ll engage in a balanced mix of compound and isolation exercises that target all major muscle groups, ensuring you build strength and definition effectively. By the end of this program, you’ll not only see impressive gains but also feel more confident and empowered in your fitness journey. Let’s get started and turn your goals into reality!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squats (Barbell)

Leg Press (Machine)

Leg Curl (Machine)

Lower Body Strength

Bench Press (Barbell)

Overhead Press (Dumbbells)

Tricep Dip (Machine)

Upper Body Push

Hack Squat (Machine)

Glute Kickback (Machine)

Calf Raise (Machine)

Lower Body Hypertrophy

Lat Pulldown (Wide Grip)

Bent Over Row (Barbell)

Bicep Curl (EZ Bar)

Upper Body Pull

Deadlift (Barbell)

Push Up (Weighted)

Kettlebell Swing

Full Body Conditioning

Plank

Hanging Leg Raise

Russian Twist (Dumbbell)

Active Recovery & Core

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