Full Body Workout

12-week program for beginner and early intermediate lifters to build muscle. Meant to be done 3 times a week for 45-60mins. Rest at least one day in between sessions. Ramped 5x4 sets: First 2 sets are warm-up sets (% is based upon working set weight); set 1 is 60% x 5 reps, set 2 is 80% x 5 reps, and sets 3 and 4 are 100% (working weight) x 5 reps. Ramped 3x5 sets for deadlifts: set 1 is 60% x 5 reps, set 2 is 80% x 5 reps, and set 3 is 100% x 5 reps. Ramped 3x5 sets for squats in Workout C: set 1 is 60% x 5 reps, set 2 is 80% x 5 reps, and set 3 is workout A's working weight + 5lbs x 5 reps. For a given exercise, use the same weight for each set. When it becomes manageable, add 5-10lbs. Rests: for major lifts (squats, deadlifts, bench press, overhead press, and barbell rows), rest 2 minutes; for all others, rest 60-90 seconds. Note for Kettlebell Farmer's Walk: 1 rep is walking 15-20 steps one way and then 15-20 steps back. Don't forget to alternate arms holding the kettlebell halfway through the rep.