You wanna? Then work bitch

Get ready to transform your physique with "You wanna? Then work bitch," a comprehensive 12-week program designed for serious lifters. Committing just four days a week, you'll tackle a mix of upper and lower body supersets that maximize muscle engagement and boost your strength. Each workout incorporates a variety of effective exercises, including dumbbell presses, barbell curls, and bodyweight movements, ensuring you hit every major muscle group. Join this program to push your limits and achieve the results you've been craving!

Grundmuskulatur aufbauen, mit größerem Fokus auf Beinen, Rücken, Schultern, Trizeps und der Bauchmuskulatur.
Zeit reduzieren, Arbeitskapazität aufbauen und Langeweile abhalten, durch super/giant sets, wo immer möglich.

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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

Upper Body B

Lower Body A

Deine Bodyweight Routine vor oder nach dem Training, ansonsten Ab exercise deiner Wahl

Lower Body B

RPE 9 = Du würdest gerade so noch eine Wiederholung schaffen 
RPE 10 = Absolut nichts geht mehr

Upper Body A

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