Transform your physique over 16 weeks with "Arket efter efterår," a comprehensive program designed for serious lifters. Commit to five days a week of targeted workouts that blend strength training and muscle-building exercises, including barbell bench presses, squats, and machine-based movements. Each session is meticulously crafted to challenge your limits and enhance your overall strength, ensuring you make significant progress. Whether you’re looking to build muscle or increase your lifting capacity, this program provides the structure and intensity you need to achieve your goals. Get ready to elevate your training and see real results!

Arket efter efterår

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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

Incline Bench Press (Barbell)

Squat (Barbell)

T-Bar Row

Lateral Raise (Cable)

Back Extension

Overhead Tricep Extension (Cable)

Bicep Curl (Machine)

Monday

Leg Curl

Chest Fly (Machine)

Hip Thrust (Machine)

Chin-Up (Weighted)

Seated Calf Raise

Leg Extension

Standing Pullover (Cable)

Wednesday

Stair Climber

Rowing machine

Thursday

Friday

Sunday

Tuesday

Saturday

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