Nosfy's balanced full-body

A full body workout to balance strength, hypertrophy, and athleticism.

The progression doesn't need to be followed to the letter, and it should be more based on preference and energy levels.

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Week 1

Week 2

Week 3

Week 4

Kettlebell Swing

Squat (Barbell)

Bench Press (Barbell)

Seated Row (Cable)

Overhead Press (Barbell)

Shrug (Dumbbell)

Bicep Curl (EZ Bar)

Dip (Bodyweight)

Deadlift (Barbell)

Lat Pulldown

Lunge (Dumbbell)

Chest Fly (Machine)

Reverse Pec Deck

Hammer Curl

Overhead Tricep Extension (Cable)

Chin-Up (Bodyweight)

Front Squat (Barbell)

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Lateral Raise (Cable)

Lying Leg Curl

Seated Calf Raise

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