Physique deveoplment

This program is more than just a workout plan—it's a path to building the strength, confidence, and physique you've always dreamed of. For many of us, the journey to the gym can be a long and challenging one, filled with ups and downs. We’ve all seen it: friends pushing themselves too hard, using improper form, or focusing on the wrong exercises. Injuries are all too common, and they can hold you back from reaching your goals, especially when you're young and your body is still developing. 

Trust me, I've been there.

But that doesn’t have to be your story.

This program is designed with one goal in mind: to help you build a powerful, well-balanced physique—without risking injury. It’s not about lifting the heaviest weights or pushing yourself to extremes. It's about steady, consistent progress, making sure your body grows in a healthy, sustainable way. You'll focus on the exercises that bring real results, not just the ones that look impressive on paper. It's about targeting all the muscles—back, chest, arms, legs, and core—to make sure nothing is left behind.

You want a physique that turns heads, that feels strong and powerful—like Guts from Berserk—but you don’t have to sacrifice your health to get there. By following this program, you'll not only build muscle but you'll also reduce the risk of injury. This means fewer setbacks and more consistency, allowing you to keep pushing towards your dreams without worrying about being sidelined by unnecessary pain or overtraining.

Whether it’s your first step into the gym or you’ve been lifting for a while, this program is designed to meet you where you are, with a focus on safe, effective exercises that allow you to build the body you want—and deserve. It’s about creating that foundation of strength and muscle that will carry you forward, helping you achieve not just the body you desire, but the confidence and self-belief that comes with it.

In the end, it’s not just about looking strong; it's about feeling strong—inside and out. And this program will get you there, without the risk, without the fear of injury, and with steady progress you can count on. It's your time to rise up and start building the physique you've always dreamed of, knowing that every step forward is a step toward the person you want to be.

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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

Seated Row (Machine)

Bench Press (Dumbbell)

Leg Press

Wide Grip Lat Pulldown

Lateral Raise (Dumbbell)

Side Crunch (Cable)

Seated Row (Cable)

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Dumbbell)

Shrug (Dumbbell)

Hanging Leg Raise

Back Extension

Seated Shoulder Press (Dumbbell)

Seated Hamstring Curl

Seated Calf Raise

Cable Low Row

Goblet Squat

Bench Press (Barbell)

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