Woowee Fitness bodybuilding and strength program

Here’s a program that I put together personally for myself. In 12 weeks, it has helped me build muscle, get stronger and break plateaus. It is a progressive overload program that can be adjusted as you move along. Give it a try!

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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

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Lying Leg Curl

Leg Extension

Calf Raise (Leg Press)

Cable Crunch

Barbell Abs Roll

Leg day

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Decline Bench Press (Dumbbell)

Front Raise

Lateral Raise (Dumbbell)

Jam Press

Rolling Tricep Extension (Dumbbell)

Push (Chest,Shoulders,triceps)

Deadlift (Barbell)

Seated Row (Machine)

Single Arm Row (Cable)

Lat Pulldown

Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

Pull-Up (Bodyweight)

Pull(back,biceps)

Leg Press (45 Degrees)

Goblet Squat

Bulgarian Split Squat (Dumbbell)

Leg Curl

Legs2 

Incline Bench Press (Barbell)

Seated Military Press (Barbell)

Close Grip Bench Press (Smith Machine)

Lateral Raise (Machine)

Chest Fly (Cable)

Rear Delt Fly (Cable)

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Push2(chest,shoulders,triceps)

T-Bar Row

Single Arm Landmine Row

Calf Machine Shrugs

Bicep Curl (Barbell)

Preacher Curl (Dumbbell)

Hammer Curl (Cable)

Chin-Up (Bodyweight)

Pull2(back,biceps)

Cardio

Stretching

Active rest/cardio

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