Dad Full body

This program allows to hit each muscle 2 or 3 times per week, focusing on performance and progressive overload with a low-mid weekly volume base.
It's tailored to my needs and after some weeks I would adjust priority for target my weakness.
For the abs, I do them on rest days so there are not shown.

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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

Rest 2-3 minutes for compound and 1-1:30 for isolation exercises.

Incline Bench Press (Smith Machine)

Bench Press (Dumbbell)

Chest Fly (Machine)

Pull-Up (Weighted)

Seated Wide-Grip Row (Cable)

Single Leg Press

Lying Leg Curl

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Reverse Pec Deck

Full body - Upper push focus 

Preacher Curl (EZ Bar)

Incline Curl (Dumbbell)

Leg Press (45 Degrees)

Hack Squat

Leg Extension

Hip Adductor (Machine)

Leg Curl

Seated Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Hyperextension

Calf Raise (Leg Press)

Full body - Lower focus 

Lat Pulldown (Close Grip)

Dumbbell Row

Pullover (Dumbbell)

Dip (Weighted)

Chest Press (Machine)

Single Leg Extension

Leg Press

Standing Calf Raise

Full body - Pull focus

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