\u0647\u0630\u064a \u0627\u0644\u062e\u0637\u0629 \u0645\u062e\u0635\u0651\u0635\u0629 \u0644\u0644\u0646\u0627\u0633 \u0627\u0644\u0645\u0634\u063a\u0648\u0644\u0629 \u0627\u0644\u0644\u064a \u0648\u0642\u062a\u0647\u0627 \u0636\u064a\u0642\u060c \u0644\u0643\u0646 \u062a\u0628\u063a\u0649 \u062a\u0628\u0646\u064a \u0639\u0636\u0644 \u0648\u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0642\u0648\u062a\u0647\u0627 \u0628\u062f\u0648\u0646 \u062a\u0636\u064a\u064a\u0639 \u0648\u0642\u062a \u0641\u064a \u0627\u0644\u062c\u064a\u0645.

\u0628\u062f\u0644 \u0645\u0627 \u062a\u062a\u0645\u0631\u0646 5 \u0623\u064a\u0627\u0645 \u0628\u0646\u0638\u0627\u0645 \u0633\u0628\u0644\u064a\u062a \u064a\u0636\u064a\u0639 \u0648\u0642\u062a\u0643\u060c
\u0647\u0630\u064a \u0627\u0644\u062e\u0637\u0629 \u062a\u062f\u0631\u0651\u0628 \u0623\u063a\u0644\u0628 \u0639\u0636\u0644\u0627\u062a \u062c\u0633\u0645\u0643 \u0645\u0631\u062a\u064a\u0646 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627
\u0628\u062d\u062c\u0645 \u062a\u0645\u0631\u064a\u0646 \u0643\u0627\u0641\u064a \u0648\u0645\u062f\u0629 \u0623\u0642\u0635\u0631.

\u0645\u0645\u064a\u0632\u0627\u062a \u0627\u0644\u062e\u0637\u0629:
	\u2022	3 \u0623\u064a\u0627\u0645 \u062a\u0645\u0631\u064a\u0646 \u0641\u0642\u0637
	\u2022	\u0643\u0644 \u062c\u0644\u0633\u0629 \u062a\u0623\u062e\u0630 \u0645\u0646\u0643 45 \u0625\u0644\u0649 60 \u062f\u0642\u064a\u0642\u0629 \u0628\u0627\u0644\u0643\u062b\u064a\u064a\u0631
	\u2022	\u062a\u0648\u0627\u0632\u0646 \u0643\u0627\u0645\u0644 \u0641 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0643\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a
	\u2022	\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626 \u0648\u0627\u0644\u0645\u062a\u0648\u0633\u0637
	\u2022	\u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u0639\u0651\u0627\u0644\u0629 \u0648\u0645\u062b\u0628\u062a\u0629 \u0639\u0644\u0645\u064a\u064b\u0627
	\u2022	\u0645\u062a\u0627\u0628\u0639\u0629 \u0627\u0644\u0623\u062f\u0627\u0621 (\u0623\u0648\u0632\u0627\u0646 + \u0639\u062f\u0627\u062a) \u0628\u062f\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0634\u0648\u0627\u0626\u064a

\u0627\u0644\u0647\u062f\u0641: \u0646\u062a\u0627\u0626\u062c \u0623\u0641\u0636\u0644 \u0628\u0648\u0642\u062a \u0623\u0642\u0644.

\u2e3b

\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 (How to Use)

1\ufe0f\u20e3 \u0639\u062f\u062f \u0627\u0644\u0623\u064a\u0627\u0645
	\u2022	\u062a\u0645\u0631\u0646 3 \u0623\u064a\u0627\u0645 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639
	\u2022	\u0645\u062b\u0627\u0644:
	\u2022	\u064a\u0648\u0645 \u062a\u0645\u0631\u064a\u0646
	\u2022	\u064a\u0648\u0645 \u0631\u0627\u062d\u0629
	\u2022	\u064a\u0648\u0645 \u062a\u0645\u0631\u064a\u0646
	\u2022	\u064a\u0648\u0645 \u0631\u0627\u062d\u0629
	\u2022	(\u0627\u0644\u0631\u0627\u062d\u0629 \u0645\u0647\u0645\u0629 \u0639\u0634\u0627\u0646 \u062a\u0633\u062a\u0641\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646)

\u2e3b

2\ufe0f\u20e3 \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0648\u0632\u0646
	\u2022	\u0627\u062e\u062a\u064e\u0631 \u0648\u0632\u0646 \u064a\u062e\u0644\u064a\u0643:
	\u2022	\u062a\u0648\u0635\u0644 \u0644\u0644\u0639\u062f\u0627\u062a \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629
	\u2022	\u0648\u0622\u062e\u0631 1 - 2 \u0639\u062f\u0629 \u062a\u0643\u0648\u0646 \u0642\u0631\u064a\u0628\u0629 \u0645\u0646 \u0627\u0644\u0641\u0634\u0644
	\u2022	\u0644\u0627 \u062a\u0648\u0642\u0641 \u0644\u0623\u0646\u0643 \u0648\u0635\u0644\u062a \u0631\u0642\u0645
\u0648\u0642\u0641 \u0644\u0623\u0646\u0643 \u0642\u0631\u064a\u0628 \u0645\u0646 \u0627\u0644\u0641\u0634\u0644 \u0627\u0644\u0639\u0636\u0644\u064a

\u2e3b

3\ufe0f\u20e3 \u0627\u0644\u062a\u0642\u062f\u0651\u0645 (Progression)
	\u2022	\u0643\u0644 \u0623\u0633\u0628\u0648\u0639 \u062d\u0627\u0648\u0644:
	\u2022	\u062a\u0632\u064a\u062f \u0639\u062f\u0629 \u0648\u0627\u062d\u062f\u0629 \u0628\u062c\u0644\u0633\u0629 \u0648\u062d\u062f\u0647 \u0639 \u0627\u0644\u0623\u0642\u0644 
\u0623\u0648
	\u2022	\u062a\u0632\u064a\u062f \u0648\u0632\u0646 \u0628\u0633\u064a\u0637 \u0645\u0639 \u0646\u0641\u0633 \u0627\u0644\u0639\u062f\u0627\u062a
	\u2022	\u0644\u0648 \u0645\u0627 \u0642\u062f\u0631\u062a \u062a\u0637\u0648\u0651\u0631 = \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0623\u062f\u0627\u0621\u060c \u0647\u0630\u0627 \u0637\u0628\u064a\u0639\u064a

\u2e3b

4\ufe0f\u20e3 \u0627\u0644\u0631\u0627\u062d\u0629 \u0628\u064a\u0646 \u0627\u0644\u062c\u0648\u0644\u0627\u062a
	\u2022	\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0631\u0643\u0628\u0629:
120 - 90 \u062b\u0627\u0646\u064a\u0629
	\u2022	\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0632\u0644:
60 - 90 \u062b\u0627\u0646\u064a\u0629

(\u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u0643\u0627\u0641\u064a\u0629 \u062a\u0631\u0641\u0639 \u0627\u0644\u0623\u062f\u0627\u0621 \u0648\u062a\u0632\u064a\u062f \u0627\u0644\u0646\u062a\u0627\u0626\u062c)

\u2e3b

5\ufe0f\u20e3 \u0645\u062f\u0629 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645
	\u2022	\u0627\u0644\u062a\u0632\u0645 \u0628\u0627\u0644\u062e\u0637\u0629 8 - 12 \u0623\u0633\u0627\u0628\u064a\u0639
	\u2022	\u0628\u0639\u062f\u0647\u0627:
	\u2022	\u0625\u0645\u0651\u0627 \u062a\u0639\u064a\u062f\u0647\u0627
	\u2022	\u0623\u0648 \u062a\u063a\u064a\u0651\u0631 \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0639 \u0646\u0641\u0633 \u0627\u0644\u0641\u0643\u0631\u0629

\u2e3b

\u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0627\u0644\u062d\u062f\u064a\u062b\u0629 \u062a\u0648\u0636\u062d \u0623\u0646:
	\u2022	\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0639\u0636\u0644\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u0631\u0629 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627
	\u2022	\u0645\u0639 \u062d\u062c\u0645 \u062a\u0645\u0631\u064a\u0646 \u0645\u0646\u0627\u0633\u0628
\u064a\u0639\u0637\u064a \u0646\u062a\u0627\u0626\u062c \u0623\u0641\u0636\u0644 \u0645\u0646 \u0633\u0628\u0644\u064a\u062a 5 \u0623\u064a\u0627\u0645 \u0639\u0646\u062f \u0623\u063a\u0644\u0628 \u0627\u0644\u0646\u0627\u0633

\ud83d\udcda 
 \u0645\u0631\u0627\u062c\u0639 \u0639\u0644\u0645\u064a\u0629:
	\u2022	Brad Schoenfeld et al., 2016
	\u2022	James Krieger, 2010
	\u2022	Milo Wolf, 2023

Time-Efficient 3-Day Full Body Program

Full Body #Day1

Incline Bench Press

Pulldown

Barbell Romanian Deadlift

Lever Leg Extension

High Pulley Overhead Tricep Extension

Cable Unilateral Bicep Curl

Full Body #Day 2

Sled Hack Squat

Lever Seated Shoulder Press

Dumbbell Bench Press

Lever Lying T-bar Row

Lever Total Abdominal Crunch

Lever Standing Calf Raise

Full Body #Day3

Lever Seated Fly

Straight Back Seated Row

Lateral Raise

Sled 45 degrees Leg Press

Lever Seated Leg Curl

Lever Preacher Curl

Triceps Pushdown

Workouts in program

Full Body #Day1

Full Body #Day 2

Full Body #Day3