Fundamental Body Part Program

Gaining Strenght while building muscle and hypertrophy

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Dip (Assisted)

Skull Crusher (Dumbbell)

Chest & Triceps

Squat (Barbell)

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

Leg Extension

Leg Curl

Standing Calf Raise

Cable Crunch

Legs & Abs

Deadlift (Barbell)

Walking Lunge (Dumbbell)

Single-Leg Leg Curl

Hip Abductor (Machine)

Plank

Military Press (Barbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Cable)

Single Arm Tricep Extension (Cable)

Face Away Cable Curl

Goblet Squat

Hip Thrust (Dumbbell)

Leg Press (45 Degrees)

Lying Leg Curl

Bicycle Crunch

Incline Chest Press (Machine)

Pec Deck (Machine)

Tricep Kickback

Underhand Lat Pulldown

Seated Row (Cable)

Chest Supported Row (Machine)

Face Pull

Bicep Curl (Dumbbell)

Lat Pulldown

Dumbbell Row

Bent Over Row (Barbell)

Reverse Pec Deck

Bicep Curl (EZ Bar)

Back & Biceps

Hanging Leg Raise

Seated Shoulder Press (Dumbbell)

One Arm Lateral Raise (Cable)

Rear Delt Fly (Dumbbell)

Floor Press (Dumbbell)

Hammer Curl

Shoulders & Arms

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