Program Description
Embark on a transformative 4-week journey with the Dos program, designed for dedicated lifters ready to elevate their strength and muscle definition. With four training days each week, you'll engage in a variety of targeted exercises like Bent Over Rows, Seated Rows, and Lat Pulldowns, utilizing a full gym setup to maximize your results. Each workout emphasizes key muscle groups, ensuring balanced development and improved performance. Get ready to push your limits and achieve your fitness goals with this structured and effective training plan!
Program Overview
- LevelBeginner, Novice
- GoalAthletics
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedAug 28, 2025 08:17
- Last EditedAug 31, 2025 07:06
Summary
Unlock your strength with the "Dos" program, a focused 4-week journey designed for those ready to build a powerful back and shoulders. With just one dedicated session per week, you'll engage in a variety of exercises, including Bent Over Rows and Lat Pulldowns, utilizing both dumbbells and machines to maximize your gains. This program is perfect for anyone looking to enhance their upper body strength and muscle definition while fitting into a busy schedule. Get ready to challenge yourself and see real results!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
26.4%
Lats
21.3%
Middle Delts
20.3%
Front Delts
15.7%
Biceps
10.2%
Triceps
4.6%
Rear Delts
1.5%
