Fullbody 3x

by Andreas E.

6 athletes joined

Program Description

..

Program Overview

Level
Beginner, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
70 minutes
Created
Feb 18, 2024 04:22
Last Edited
Sep 07, 2024 02:28

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

1

Seated Hamstring Curl

2

10 reps

RPE 8

2

Belt Squat

1

2

8 reps

8 reps

RPE 7

3

Pull-Up (Assisted)

1

3

RPE 7

4

Chest Press (Machine)

1

2

RPE 7

5

Lateral Raise (Machine)

1

1

RPE 8

6

Abs Crunch (Weighted)

2

Day 1

1

Seated Hamstring Curl

2

10 reps

RPE 8

2

Belt Squat

1

2

8 reps

8 reps

RPE 7

3

Pull-Up (Assisted)

1

3

RPE 7

4

Chest Press (Machine)

1

2

RPE 7

5

Lateral Raise (Machine)

1

1

RPE 8

6

Abs Crunch (Weighted)

2

Day 1

1

Seated Hamstring Curl

2

10 reps

RPE 8

2

Belt Squat

1

2

8 reps

8 reps

RPE 7

3

Pull-Up (Assisted)

1

3

RPE 7

4

Chest Press (Machine)

1

2

RPE 7

5

Lateral Raise (Machine)

1

1

RPE 8

6

Abs Crunch (Weighted)

2

Day 1

1

Seated Hamstring Curl

2

10 reps

RPE 8

2

Belt Squat

1

2

8 reps

8 reps

RPE 7

3

Pull-Up (Assisted)

1

3

RPE 7

4

Chest Press (Machine)

1

2

RPE 7

5

Lateral Raise (Machine)

1

1

RPE 8

6

Abs Crunch (Weighted)

2

Day 1

1

Seated Hamstring Curl

2

10 reps

RPE 8

2

Belt Squat

1

2

8 reps

8 reps

RPE 7

3

Pull-Up (Assisted)

1

3

RPE 7

4

Chest Press (Machine)

1

2

RPE 7

5

Lateral Raise (Machine)

1

1

RPE 8

6

Abs Crunch (Weighted)

2

Day 2

1

Shoulder Press (Machine)

3

2

Romanian Deadlift (Barbell)

3

3

Reverse Pec Deck

3

4

Bicep Curl (Dumbbell)

2

5

Hammer Curl

1

RPE 10

6

Toe Press

1

2

RPE 9

Day 2

1

Shoulder Press (Machine)

3

2

Romanian Deadlift (Barbell)

3

3

Reverse Pec Deck

3

4

Bicep Curl (Dumbbell)

2

5

Hammer Curl

1

RPE 10

6

Toe Press

1

2

RPE 9

Day 2

1

Shoulder Press (Machine)

3

2

Romanian Deadlift (Barbell)

3

3

Reverse Pec Deck

3

4

Bicep Curl (Dumbbell)

2

5

Hammer Curl

1

RPE 10

6

Toe Press

1

2

RPE 9

Day 2

1

Shoulder Press (Machine)

3

2

Romanian Deadlift (Barbell)

3

3

Reverse Pec Deck

3

4

Bicep Curl (Dumbbell)

2

5

Hammer Curl

1

RPE 10

6

Toe Press

1

2

RPE 9

Day 2

1

Shoulder Press (Machine)

3

2

Romanian Deadlift (Barbell)

3

3

Reverse Pec Deck

3

4

Bicep Curl (Dumbbell)

2

5

Hammer Curl

1

RPE 10

6

Toe Press

1

2

RPE 9

Day 3

1

Single Leg Press

3

2

Hip Abductor (Machine)

3

3

Dip (Assisted)

3

4

Seated Row (Cable)

4

5

Tricep Rope Push Down (Cable)

3

1

RPE 10

Day 3

1

Single Leg Press

3

2

Hip Abductor (Machine)

3

3

Dip (Assisted)

3

4

Seated Row (Cable)

4

5

Tricep Rope Push Down (Cable)

3

1

RPE 10

Day 3

1

Single Leg Press

3

2

Hip Abductor (Machine)

3

3

Dip (Assisted)

3

4

Seated Row (Cable)

4

5

Tricep Rope Push Down (Cable)

3

1

RPE 10

Day 3

1

Single Leg Press

3

2

Hip Abductor (Machine)

3

3

Dip (Assisted)

3

4

Seated Row (Cable)

4

5

Tricep Rope Push Down (Cable)

3

1

RPE 10

Day 3

1

Single Leg Press

3

2

Hip Abductor (Machine)

3

3

Dip (Assisted)

3

4

Seated Row (Cable)

4

5

Tricep Rope Push Down (Cable)

3

1

RPE 10

Day 1

1

Seated Hamstring Curl

2 Sets

10 Reps

@8

2

Belt Squat

1 Set

2 Sets

8 Reps

8 Reps

@7

3

Pull-Up (Assisted)

1 Set

3 Sets

@7

4

Chest Press (Machine)

1 Set

2 Sets

@7

5

Lateral Raise (Machine)

1 Set

1 Set

@8

6

Abs Crunch (Weighted)

2 Sets

Day 2

1

Shoulder Press (Machine)

3 Sets

2

Romanian Deadlift (Barbell)

3 Sets

3

Reverse Pec Deck

3 Sets

4

Bicep Curl (Dumbbell)

2 Sets

5

Hammer Curl

1 Set

@10

6

Toe Press

1 Set

2 Sets

@9

Day 3

1

Single Leg Press

3 Sets

2

Hip Abductor (Machine)

3 Sets

3

Dip (Assisted)

3 Sets

4

Seated Row (Cable)

4 Sets

5

Tricep Rope Push Down (Cable)

3 Sets

1 Set

@10