Andys Program

Dive into Andy's Program, a focused 1-week training plan designed to maximize your strength gains with just three workouts. Each session incorporates a blend of compound and isolation exercises, targeting major muscle groups like the chest, back, shoulders, and legs. With a mix of machines, free weights, and bodyweight movements, you'll build muscle and improve your overall fitness efficiently. Get ready to push your limits and see real results in just a week!

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Week 1

Bench Press (Smith Machine)

Lat Pulldown

Seated Shoulder Press (Dumbbell)

Chest Fly (Cable)

Seated Row (Cable)

Tricep Pushdown (Cable)

Bicep Curl (Machine)

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Press

Hamstring Curl

Hanging Leg Raise

Incline Bench Press (Barbell)

Seated Wide-Grip Row (Cable)

Lateral Raise (Machine)

Face Pull

Tricep Extension (Cable)

Hammer Curl (Cable)

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