Crunch Time⏲️

**Crunch Time⏲️** is an 18-week comprehensive workout program designed to elevate your strength and sculpt your physique through a blend of barbell and dumbbell exercises. With 108 training sessions, this program targets major muscle groups while incorporating athletic movements and bodyweight fitness techniques, making it suitable for novices and intermediates alike. Get ready to build muscle, enhance endurance, and achieve a well-defined body with structured routines that keep you motivated and engaged throughout your fitness journey!

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Incline Bench Press (Dumbbell)

Military Press (Barbell)

Tricep Kickback

Leg Curl

Leg Press

Leg Extension

Hammer Curl (Dumbbell)

Dumbbell Row

Bicep Curl (Dumbbell)

Rear Delt Fly (Dumbbell)

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