Program Description
Welcome to your 4-week muscle-building journey, designed specifically for you! This program focuses on developing your arms, shoulders, and chest th rough a balanced mix of medium-volume workouts that fit seamlessly into your schedule of three days a week. With access to a full gym and a variety of equipment, you'll engage in effective exercises that promote strength and growth, setting a solid foundation for your fitness journey. By the end of this program, you’ll not only see noticeable gains in muscle definition but also feel more confident and empowered in your abilities. Let’s get started on sculpting the physique you’ve always wanted!
Program Overview
- LevelBeginner
- GoalBuild Muscle, Bodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedJul 30, 2025 05:26
- Last EditedAug 03, 2025 03:24
Summary
Transform your strength training routine with dolish dos's Personalized Strength Training Program, a comprehensive 4-week plan designed for dedicated lifters. This program spans three days each week, focusing on upper body push and pull, lower body strength, and core stability, ensuring a balanced development. With a mix of barbell, dumbbell, and machine exercises, you'll build muscle and enhance your strength effectively. Get ready to elevate your performance and achieve your fitness goals with targeted workouts tailored for maximum results!
Muscle Engagement
Front
Back
MuscleSet
Chest
13.6%
Triceps
12.3%
Front Delts
11.2%
Biceps
10.4%
Middle Delts
7.4%
Hamstrings
6.5%
Abs
5.7%
Lats
5.4%
Calves
5.4%
Upper Back
4.9%
Quadriceps
4.9%
Glutes
4.1%
Forearms
3.3%
Lower Back
3.3%
Abductors
0.8%
Rear Delts
0.8%
