Grow you muscles

This intermediate program is designed for individuals with some lifting experience primarily focusing on growing your muscles.

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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

Seated Row (Machine)

Clean and Press

Pull-Up (Assisted)

Bench Press (Barbell)

Farmer's Walk (Weighted)

Sprint

Full Body & Cardio

Seated Row (Cable)

Lat Pulldown

Hammer Curl

21s (EZ Bar)

Side Plank

Upper Body Pull

Stretching

Deadlift (Barbell)

Squat (Barbell)

Seated Hamstring Curl

Leg Extension

Hip Adductor (Machine)

Hip Abductor (Machine)

Standing Calf Raise

Lower Body

Incline Bench Press (Barbell)

Chest Fly (Cable)

Tricep Rope Push Down (Cable)

Tricep Extension (Machine)

Plank

Walk

Upper Body Push

Seated Shoulder Press (Dumbbell)

One Arm Lateral Raise (Cable)

Arnold Press

Abs Crunch (Machine)

Mountain Climber

Russian Twist (Dumbbell)

Shoulder & Abs

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