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Weekly Full-Body Workout Plan

The document outlines a 3 day full body workout program consisting of Workouts A, B, and C that are done on a rotating basis with rest days on Saturday and an optional rest day on Sunday. Each workout focuses on either pulling, pushing, or legs and includes 3 sets of various exercises like squats, rows, and shoulder presses with a recommended number of reps. Sample workouts A, B, and C are provided that pair exercises into supersets and include estimated rest times between sets.

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1K views2 pages

Weekly Full-Body Workout Plan

The document outlines a 3 day full body workout program consisting of Workouts A, B, and C that are done on a rotating basis with rest days on Saturday and an optional rest day on Sunday. Each workout focuses on either pulling, pushing, or legs and includes 3 sets of various exercises like squats, rows, and shoulder presses with a recommended number of reps. Sample workouts A, B, and C are provided that pair exercises into supersets and include estimated rest times between sets.

Uploaded by

vcR
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd
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Full body workout 3 times a week, 9-18 sets per week.

Monday Wokout A; Tuesday


Cardio 20-30min (Jump Rope); Wednesday Workout B; Thursday Cardio 20-30min (Jump
Rope); Friday Workout C; Saturday Rest; Sunday start new week or rest 1+day.

Exercice Selection:
Lower body - Quads: Barbell Squat; Goblet Squat; Split squat; Walking or Reverse
Lunges.
Hamstrings: Dumbell or Barbell RDL; Single leg deadlift;
Calves: Stading calve raises; Seated calve raises;

Upper Body - Back: Pull ups/Chin ups; Single arm Lat Pulldowns; Single arm
alternating lat pullovers; Alternating or normal Dumbell row; Barbell row pronated
or underhand grip; Dumbell shrugs and face pulls;
Shoulders: Stading Military press; Stading Dumbell press; Lateral raises; Dumbell
real delt raises or band pull aparts; Dumbell shrugs and face pulls;
Chest: Push ups; Flat dumbell press; Incline Dumbell press; Maybe close grip bench
press?
Arms- Biceps: Barbell or dumbell curls; Drag curls; Behind the back dumbell cruls
on the wall or bench; Hammer curls; Chin up;
Triceps: Triceps pressdowns; Dumbell skullcrushers; Close grip push up;
Abs: Sit-ups; Planks; Hanging knee raises; Russian Twists; Leg raises;

Workout A (Pull emphasis): Rest:

Banded Deadlift 3x 4-12 60sec


to 90sec rest
Bulgarian split squat 3x 6-12 60sec
rest
Dumbell row 3x 6x8 60sec
rest
Pull-ups superset with push-ups 3x failure 60sec
to 90sec rest
Incline dumbbell bench press 3x 8-12 60sec
to 90sec rest
Superset: Face pulls with Dumbell Shrugs 3x 12-15 60sec
rest
Superset: Dumbbell bicep curl with Tricep pushdowns 3x 12-20 60sec
rest
Planks 30s superseted with
Calf raises 3x15-20

Workout B (Push emphasis): Rest:

Reverse Lunges 3x 16-20 90sec


rest
Walking lunges 2x 16-20 90sec
rest
Military press 4x6-8 90sec
rest
Pronated grip dumbell row 3x 8-12 60sec
rest
Superset: Dumbell bench press with chin-ups 3x5-12 90sec
rest
lateral raise 3x 10-12 60sec
rest
Superset: Skull crushers with barbell curls 3x 10-12 60sec
rest
Dumbell Russian twists 3x15-20 superseted with
Seated Calf raises 3x15-20
Workout C (Leg Focus): Rest:

Squats 3x 8-12 90sec


rest
Romanian deadlift 3x 8-12 90sec
rest
Dumbell bench press 3x 8-12 90sec
rest
Dumbell Row 3x 8-12 60sec
rest
Standing dumbbell shoulder press 3x 8-12 60sec
rest
Alternating lat pushdowns 3x 8-12 60sec
rest
Superset: Barbell curl with Tricep Pushdowns 3x 12-20 60sec
rest
Hanging knee raises superseted with 3x15-20
Calf raises 3x15-20

Number of sets per muscle: Exercice Selection:


Legs - Quads: 11
Hamstrings/glutes: 6/11
Calves: 9
Upper Body - Back: 15
Shoulders: 12
Chest: 12
Triceps: 9
Biceps: 9
Abs: 9

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