Workout Routine

Free

Full Body 3x Per Week

by Adh007

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Alternate Weeks: A/B/A - B/A/B

Program is designed to be run as Superset pairs with 1 minute rest between every single set. Should be able to complete in an hour or slightly longer including a full warmup.

Listed reps should be read as the top of a 3 rep range (eg. "8" is 6-8, "12" is 10-12, etc.)

Include Conditioning: 2x per week Vo2 Max, 2x Per Week Z2 Endurance

Include Additional work: 1 Speed Strength Day, 1 Mobility and Agility Day, and 1 Sprint Day

Replace additional work with Sports Specific Work as needed.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

A

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

incline bench press

3×8

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

pullup

3×12

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

front squat

3×8

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 3 lbs.

pullovers

3×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 3 lbs.

lateral raise

3×12

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

curl

3×12

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

romanian deadlift

3×12

roll out

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
60 sec
2
–
–
16
60 sec
3
–
–
16
60 sec

roll out

3×16

B

Behind the Neck Push Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Behind the Neck Push Press

3×8

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 3 lbs.

chest supported rows

3×12

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 3 lbs.

bulgarian split squat

3×12

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

skull crushers

3×12

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 3 lbs.

decline bench press

3×12

Neck Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
60 sec
2
–
–
16
60 sec
3
–
–
16
60 sec

Neck Curl

3×16

Split Stance Good Morning

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Split Stance Good Morning

3×8

bicycle crunches

Set
Reps
Rest time
1
16
60 sec
2
16
60 sec
3
16
60 sec

bicycle crunches

3×16