RP Strength and endure

Transform your physique with Rishi's Custom Plan, a comprehensive 12-week program designed for dedicated lifters ready to push their limits. With workouts scheduled seven days a week, you'll target major muscle groups through a variety of exercises, including leg presses, decline bench presses, and upright rows. This program emphasizes both strength and hypertrophy, ensuring balanced development across your legs, chest, back, and forearms. Get ready to elevate your training and achieve your fitness goals with a structured approach that keeps you engaged and motivated every step of the way!

To improve lats, traps, forearms, calves, neck.

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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

Leg Press (45 Degrees)

Leg Extension

Hip Adductor (Machine)

Standing Calf Raise

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Tricep Dip (Bodyweight)

Quads and Triceps

Lat Pulldown

Seated Row (Cable)

T-Bar Row

Reverse Pec Deck

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Farmer's Walk (Weighted)

Back, Biceps, Forearm

Incline Bench Press (Dumbbell)

Shoulder Press (Machine)

Bench Press (Dumbbell)

Rear Delt Fly (Dumbbell)

Lateral Raise (Cable)

Chest Fly (Cable)

Cable Crunch

Chest, Shoulder, Collar

Shrug (Dumbbell)

Upright Row (Barbell)

Reverse Wrist Curl (Barbell)

Hanging Leg Raise

Cardio (LISS)

Oblique Crunch

Ring Push Up

Collar, Neck, Cardio

Hip Thrust (Machine)

Walking Lunge

Seated Calf Raise

Hyperextension

Tricep Kickback

Lying Tricep Extension (Barbell)

Hamstring, Adductor, Tricep

Single Arm Row (Dumbbell)

Face Pull

Bicep Curl (EZ Bar)

Back, Biceps

Bench Press (Barbell)

Pec Fly (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Ab Wheel

Lying Leg Raise

Chest, Shoulder

Decline Bench Press (Barbell)

Pec Deck (Machine)

Reverse Wrist Curl (Dumbbell)

Legs, chest and forearm 

Shrug (Barbell)

Abs Crunch (Machine)

Leg Curl

Hip Abductor (Machine)

Tricep Pushdown (Cable)

Lat Pulldown (Close Grip)

Bicep Curl (Cable)

Dip (Assisted)

Incline Curl (Dumbbell)

Knee Raise (Captain's Chair)

Neck Flexion

Neck Curl

Abs Crunch (Weighted)

Reverse Abs Crunch (Bodyweight)

Battle Ropes

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