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!

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Week 1

Week 2

Week 3

Week 4

Bent Over Row (Dumbbell)

Seated Row (Cable)

Chest Supported Row (Machine)

Lat Pulldown

Seated Shoulder Press (Dumbbell)

Upright Row (Dumbbell)

Lateral Raise (Dumbbell)

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