현 네추럴 루
딘

Embark on an 18-week journey with the "현 네추럴 루딘" program, designed specifically for beginners aiming to build muscle and strength through effective bodybuilding techniques. This program includes 36 sessions, each lasting approximately 70 minutes, utilizing a full gym setup to maximize your workout potential. You'll engage in a variety of compound and isolation exercises, including the bench press, squats, and deadlifts, ensuring a well-rounded approach to muscle development. Get ready to transform your physique and boost your confidence with every rep!

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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 Bench Press (Barbell)

Dip (Weighted)

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Squat (Barbell)

Romanian Deadlift (Barbell)

Lunge (Barbell)

Barbell Row

Seated Row (Cable)

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