Transform your physique with the Long, Tan, and Handsome Workout, a comprehensive 12-week program designed for serious lifters. Committing to five days a week, you'll tackle a balanced mix of upper and lower body workouts, focusing on strength and hypertrophy. With targeted exercises like the Incline Bench Press and Leg Press, you'll build muscle and definition while enhancing overall athleticism. Equip yourself for success in the gym and watch your hard work pay off as you sculpt a stronger, more confident you.

Bodybuilding program 5x/ week upper + lower workouts - no barbell available

Long, Tan, and Handsome Workout

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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

Incline Bench Press (Dumbbell)

Y Raise

Bicep Curl (EZ Bar)

Tricep Pushdown (Cable)

Incline Hammer Curl (Dumbbell)

Pull-Up (Bodyweight)

Chest Fly (Machine)

Upper

Leg Press

Single Leg Calf Raise (Weighted)

Hip Adductor (Machine)

Back Extension (Weighted)

Leg Extension

Hamstring Curl

Kelso Shrug

Lower

Chest Press (Machine)

Seated Row (Machine)

Seated Shoulder Press (Dumbbell)

Incline Tricep Extension (Dumbbell)

Incline Curl (Dumbbell)

Abs Crunch (Machine)

Concentration Curl

Dip (Bodyweight)

Chin-Up (Bodyweight)

Standing Behind Neck Shoulder Press (Barbell)

Lat Pulldown

One Arm Lateral Raise (Cable)

Rear Delt Fly (Machine)

Preacher Curl (Dumbbell)

Single Leg Press

Calf Raise (Machine)

Hip Abductor (Machine)

Cable Crunch

Single Leg Extension

Single-Leg Leg Curl

Shrug (Dumbbell)

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