NH FULL BODY

by Fabricio Marques

Program Description

FULL BODY

Program Overview

Level
Advanced
Goal
Athletics, Bodybuilding, Powerlifting, Bodyweight Fitness
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
Feb 12, 2025 10:28
Last Edited
Feb 12, 2025 10:50

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Squat (Barbell)

3

6 reps

-

2

Pull-Up (Bodyweight)

3

6 reps

-

3

Incline Bench Press (Barbell)

4

AMRAP

-

4

Reverse Bicep Curl (EZ Bar)

3

8 reps

-

5

Romanian Deadlift (Barbell)

4

6 reps

-

6

Upright Row (Barbell)

4

10 reps

-

7

Bicep Curl (EZ Bar)

4

10 reps

-

8

Tricep Extension (Barbell)

4

10 reps

-

9

Hyperextension

4

AMRAP

-

Day 2

1

Barbell Row

3

8 reps

-

2

Shrug (Dumbbell)

3

12-20 reps

-

3

Bench Press (Close Grip)

4

6-8 reps

-

4

Split Squat (Dumbbell)

3

12-15 reps

-

5

Overhead Press (Dumbbell)

4

8-10 reps

-

6

Chin-Up (Bodyweight)

4

AMRAP

-

7

Leg Curl

3

12-15 reps

-

8

Lateral Raise (Dumbbell)

4

10-12 reps

-

9

Hammer Curl

4

8-10 reps

-

10

Tricep Pushdown (Cable)

4

8-12 reps

-

Day 3

1

Bench Press (Barbell)

4

6-8 reps

-

2

Deadlift (Barbell)

3

4-6 reps

-

3

Skull Crusher (Barbell)

3

8-10 reps

-

4

Overhead Press (Barbell)

4

6-8 reps

-

5

Lat Pulldown

4

6-8 reps

-

6

Leg Extension

4

7-10 reps

-

7

Rear Delt Fly (Machine)

3

7-10 reps

-

8

Hammer Curl

4

8-10 reps

-

9

Seated Calf Raise

4

15-20 reps

-

10

Hyperextension

3

AMRAP

-

Day 1

1

Squat (Barbell)

3 Sets

6 Reps

-

2

Pull-Up (Bodyweight)

3 Sets

6 Reps

-

3

Incline Bench Press (Barbell)

4 Sets

AMRAP

-

4

Reverse Bicep Curl (EZ Bar)

3 Sets

8 Reps

-

5

Romanian Deadlift (Barbell)

4 Sets

6 Reps

-

6

Upright Row (Barbell)

4 Sets

10 Reps

-

7

Bicep Curl (EZ Bar)

4 Sets

10 Reps

-

8

Tricep Extension (Barbell)

4 Sets

10 Reps

-

9

Hyperextension

4 Sets

AMRAP

-

Day 2

1

Barbell Row

3 Sets

8 Reps

-

2

Shrug (Dumbbell)

3 Sets

12-20 Reps

-

3

Bench Press (Close Grip)

4 Sets

6-8 Reps

-

4

Split Squat (Dumbbell)

3 Sets

12-15 Reps

-

5

Overhead Press (Dumbbell)

4 Sets

8-10 Reps

-

6

Chin-Up (Bodyweight)

4 Sets

AMRAP

-

7

Leg Curl

3 Sets

12-15 Reps

-

8

Lateral Raise (Dumbbell)

4 Sets

10-12 Reps

-

9

Hammer Curl

4 Sets

8-10 Reps

-

10

Tricep Pushdown (Cable)

4 Sets

8-12 Reps

-

Day 3

1

Bench Press (Barbell)

4 Sets

6-8 Reps

-

2

Deadlift (Barbell)

3 Sets

4-6 Reps

-

3

Skull Crusher (Barbell)

3 Sets

8-10 Reps

-

4

Overhead Press (Barbell)

4 Sets

6-8 Reps

-

5

Lat Pulldown

4 Sets

6-8 Reps

-

6

Leg Extension

4 Sets

7-10 Reps

-

7

Rear Delt Fly (Machine)

3 Sets

7-10 Reps

-

8

Hammer Curl

4 Sets

8-10 Reps

-

9

Seated Calf Raise

4 Sets

15-20 Reps

-

10

Hyperextension

3 Sets

AMRAP

-