Adam Lindseys 12 week program

It is a program made by a 15-year-old high school sophomore who tried a shot at making a program don't use it if you are trying a meet because I do not know how effective it is yet 

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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

Squat (Barbell)

Hack Squat

Lying Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Bench Press (Barbell)

Bench Press (Dumbbell)

Tricep Pushdown (Cable)

Chest Fly (Cable)

Lateral Raise (Machine)

Deadlift (Barbell)

Lat Pulldown (Neutral Grip)

Bent Over Row (Barbell, Paused)

Romanian Deadlift (Dumbbell)

Bicep Curl (Dumbbell)

Bench Press (Paused)

Lat Pulldown (Single Arm)

Incline Chest Press (Machine)

Weighted Shrug Machine

Pec Deck (Machine)

Chest Supported Row (Machine)

accumulation

Accumulation

Transmutation

Realization

Deload

retest maxes

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