Ai Program

**Ai Program** is a dynamic 5-week workout plan designed to enhance your strength and build muscle through a focused regimen of compound lifts. Comprising 15 sessions, this program emphasizes heavy compound movements like the Hip Thrust, Sumo Deadlift, and Bulgarian Split Squat, ensuring you target key muscle groups effectively. With a mix of high-intensity sets and progressive overload, you'll push your limits and achieve noticeable results. Get ready to elevate your training and transform your physique!

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Week 1

Week 2

Week 3

Week 4

Week 5

Hip Thrust (Barbell)

Romanian Deadlift (Barbell)

Sumo Squat

Bulgarian Split Squat (Barbell)

Heavy Compound Focus

Sumo Deadlift (Barbell)

Pull Through (Cable)

Reverse Lunge (Barbell)

Hip abduction (cable)

Prone Abduction

Moderate Volume 

Squat (Smith Machine)

Single Leg Hip Thrust

Glute Kickback (Cable)

Step-Up (Weighted)

Frog pumps (Banded)

Deload 1/2 Heavy Compound

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