Helicopter gains

Unleash Your Inner Strength: 4-Day Resistance Training Program

Attention! Are you ready to push your physical limits and achieve unparalleled strength? Join our elite 4-Day Resistance Training Program designed to transform your body and elevate your fitness to new heights.

Mission Objectives:
1. Day 1&3: Upper Body Domination
   - Conquer the bench press, master the pull-up, and command the shoulder press.

2. Day 2&4: Lower Body & Core Assault
   - Dominate the squat, overpower the deadlift, and annihilate the leg press.

Why Enlist in this Program?
- Strategic Workouts: Precise exercises targeting each muscle group.
- Intense Regimen: High-energy, short-duration sessions for maximum impact.

Mission-Critical: The Importance of Warm-Up and Cool-Down.

Before you dive into the battlefield of intense training, the Warm-Up is your essential first line of defense. It primes your muscles, increases blood flow, and enhances flexibility, ensuring you're ready to face the physical demands ahead. Skipping this step is not an option—it’s crucial for peak performance and injury prevention.

After completing your rigorous mission, the Cool-Down phase is vital for recovery. It gradually reduces your heart rate and stretches your muscles, aiding in the removal of lactic acid buildup and preventing stiffness. This process accelerates recovery, allowing you to return stronger for the next challenge.


Victory through strength!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Lat Pulldown (Close Grip)

Chest Press (Machine)

Seated Shoulder Press (Dumbbell)

Squat (Barbell)

Leg Extension

Leg Curl

Leg Press (45 Degrees)

Straight Leg Calf Raise

Hanging Leg Raise

Wide Grip Pull-Up

Chest Supported Row (Machine)

Seated Military Press (Barbell)

Romanian Deadlift (Barbell)

Lying Leg Curl

Seated Calf Raise

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