Gummy Bear Fullbody

Full-body program that targets all muscle groups based on mathematical model and various researches.

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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

Squat (Smith Machine)

Shoulder Press (Machine)

Romanian Deadlift (Barbell)

Leg Extension

One Arm Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Leg Raise (Captain's Chair)

Incline Bench Press (Dumbbell)

Lat Pulldown (Close Grip)

Pec Deck (Machine)

Chest Supported Row (Machine)

Cable Crossover

Face Pull

Ab Wheel

Bulgarian Split Squat (Dumbbell)

Overhead Press (Barbell)

Leg Press (45 Degrees)

Overhead Tricep Low Cable Extension

Lying Leg Curl

Hip Abductor (Machine)

Standing Calf Raise

Pull-Up (Bodyweight)

Dip (Weighted)

Seated Row (Cable)

Chest Press (Machine)

Standing Pullover (Cable)

Bicep Curl (Machine)

Hyperextension

Abs Crunch (Bodyweight)

Split Squat (Dumbbell)

Bench Dips (Weighted)

TRX Ab Cruch

Wide Grip Lat Pulldown

Reverse Pec Deck

Chest Fly (Machine)

Incline Curl (Dumbbell)

Reverse Abs Crunch (Bodyweight)

Hack Squat

Seated Overhead Press (Dumbbell)

Skull Crusher (Barbell)

Seated Calf Raise

Chin-Up (Bodyweight)

Barbell Row

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