Program
Full Body Workout
FBW
B
Balanced full body workout
Bench Front Squat
4 sets - 8 reps
Chest Dip
3 sets - 10 reps
Barbell Sumo Deadlift
3 sets - 6 reps
Bent Over Row
4 sets - 8 reps
Dumbbell Standing Alternate Overhead Press
3 sets - 8 reps
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Cable Standing Face Pull (with rope)
3 sets - 15 reps
Barbell Drag Curl
3 sets - 12 reps
Cable Standing One Arm Triceps Extension
3 sets - 10 reps
Russian Twist
3 sets - 20 reps
H
Hypertrophy and muscle endurance
Bulgarian Split Squat
4 sets - 10 reps
Romanian Deadlift
3 sets - 10 reps
Reverse grip Pull-up
3 sets - 10 reps
Dumbbell One Arm Bent-over Row
3 sets - 10 reps
Cable Low Fly
4 sets - 10 reps
Lateral Raise
3 sets - 12 reps
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Cross Body Hammer Curl
3 sets - 12 reps
Barbell Lying Triceps Extension Skull Crusher
3 sets - 10 reps
Weighted Crunch
3 sets - 15 reps
S
Strength and hypertrophy
Full Squat
4 sets - 8 reps
Deadlift
3 sets - 6 reps
Bent Over Row
3 sets - 8 reps
Weighted Pull-Up
3 sets - 10 reps
Cable Standing Fly
4 sets - 8 reps
Standing Military Press
3 sets - 8 reps
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Cable Triceps Pushdown
3 sets - 12 reps
Lever Preacher Curl
3 sets - 12 reps
Front Plank
3 sets
Workouts in program
B
Balanced full body workout
9 Exercises
H
Hypertrophy and muscle endurance
9 Exercises
S
Strength and hypertrophy
9 Exercises