FULL BODY 5 days

Get full body workout 5 days per week that includes important antagonist muscles that typically get ignored. Moderate intensity to help with avoiding burnout. Use double progression to increase strength over program, only add 5 lbs per week to each exercise.

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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

Farmer's Walk (Weighted)

Bench Press (Dumbbell)

Lat Pulldown (Neutral Grip)

AD Press

Bulgarian Split Squat (Dumbbell)

Cossack Squat

Upright Row (Barbell)

Bicep Curl (EZ Bar)

Skull Crusher (Barbell)

Standing Calf Raise

Full body day 1

Dip (Weighted)

Chin-Up (Weighted)

Seated Shoulder Press (Dumbbell)

Squat (Barbell)

Romanian Deadlift (Trap Bar)

Bent Over Row (Barbell)

Concentration Curl

Incline Tricep Extension (Dumbbell)

Full body day 3

Incline Bench Press (Dumbbell)

Rear Delt Fly (Cable)

Deadlift (Barbell)

Single Arm Row (Cable)

Bicep Curl (Cable)

Overhead Tricep Extension (Cable)

Tibialis Raises

Ghb Situp

Neck Curl

Neck Extension

Full body day 2

Face Pull

Incline Fly Press (Dumbbell)

Standing Pullover (Cable)

Lateral Raise (Cable)

Goblet Squat

Hip Thrust (Barbell)

Incline Curl (Dumbbell)

Single Arm Overhead Tricep Extension

Neck Flexion

Full body day 4

Decline Bench Press (Barbell)

Push Press (Barbell)

Belt Squat

Belt Squat Deadlift

Belt Squat Neutral Grip Row

Reverse Bicep Curl (EZ Bar)

Tricep Extension (Barbell)

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