Full Body

Three full-body sessions a week, each built on different main lifts. A solid start in the gym.

Full Body A

• Back Squat – 3 × 6–8
• Bench Press – 3 × 6–8
• Barbell Row – 3 × 8–10
• Lateral Raise – 2 × 12–15
• Cable Crunch – 2 × 12–15

Full Body B

• Deadlift – 3 × 5–6
• Overhead Press – 3 × 6–8
• Lat Pulldown – 3 × 8–12
• Walking Lunge – 2 × 10–12
• Hanging Leg Raise – 2 × 8–12

Full Body C

• Leg Press – 3 × 10–12
• Incline Dumbbell Press – 3 × 8–12
• Pull-up – 3 × 6–10
• Leg Curl – 2 × 10–12
• Dumbbell Curl – 2 × 10–12
• Triceps Pushdown – 2 × 10–12

All programs