Workout Routine

Free

Ultimate Full Body Programme

by Texwyo

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

Workouts

FB Focused

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

upright row

3×10

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
2 +
amrap
90 sec

Overload: After 6 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

triceps pushdowns

4 sets

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
10
90 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

close grip lat pulldown

3 sets

Standing arnold press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

Standing arnold press

3×10

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

pullup

3×10

overhead triceps extensions

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

overhead triceps extensions

3×12

Chest supported machine row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
65% TM
29 lbs
8 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

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

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Chest supported machine row

4 sets

calf raise

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

calf raise

3×12

Leg Raises

Set
Reps
Rest time
1
15
100 sec
2
15 +
amrap
100 sec

Leg Raises

2×15+

Sit Ups

Set
Reps
Rest time
1
50
100 sec

Sit Ups

1×50

FB Chest Focused

fly

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

fly

3×12

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
10
90 sec
3
–
–
8
90 sec
4
65% TM
100 lbs
4 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

incline bench press

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
10 +
amrap
90 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

hammer curl

3 sets

diamond push-ups

Set
Reps
Rest time
1
10
100 sec
2
10 +
amrap
100 sec

diamond push-ups

2×10+

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
10 +
amrap
90 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

side lateral raise

2 sets

Pec-Deck

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

Pec-Deck

3×12

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
8 +
amrap
90 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

3 sets

lunge

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

lunge

3×12

incline dumbell press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
10 +
amrap
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 5 lbs.

incline dumbell press

3 sets

Sit Ups

Set
Reps
Rest time
1
20
100 sec

Sit Ups

1×20

FB Back & Shoulder

military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
4 +
amrap
90 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

military press

3 sets

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
8 +
amrap
90 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

pendlay row

3 sets

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
5 +
amrap
90 sec

neutral grip pull up

3 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
10
90 sec
3
–
–
10 +
amrap
90 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

upright row

3 sets

Russian Twists

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15 +
amrap
90 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 4 lbs.

Russian Twists

3×15+

triceps pushdowns

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

triceps pushdowns

3×12

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec

Overload: After 5 successful sessions, 1RM will be suggested to increase by 10 lbs.

skull crushers

3×12+

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
6 +
amrap
90 sec

Overload: After 6 successful sessions, 1RM will be suggested to increase by 5 lbs.

shrug

3 sets

Sit Ups

Set
Reps
Rest time
1
10
100 sec

Sit Ups

1×10

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10 +
amrap
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 5 lbs.

dumbbell row

3×10+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10 +
amrap
100 sec

Overload: After 8 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

barbell row

3×10+

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8 +
amrap
100 sec

Overload: After 5 successful sessions, 1RM will be suggested to increase by 6 lbs.

face pull

3 sets

Shoulder Press (Hammer)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
5 +
amrap
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

Shoulder Press (Hammer)

3 sets

FB Leg Focused

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec

deadlift

4×12

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
8 +
amrap
100 sec

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

leg press

4 sets

dumbbell bench press

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

dumbbell bench press

3×12

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec

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

lat pulldown

4×12

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

reverse curl

3×15

Leg Raises

Set
Reps
Rest time
1
15
100 sec
2
15 +
amrap
100 sec

Leg Raises

2×15+

Hip Abduction

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

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

Hip Abduction

3×12

Hip adduction

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

Hip adduction

3×12

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec

triceps pushdowns

4×12

Shoulder Press (Hammer)

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
8 +
amrap
100 sec

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

Shoulder Press (Hammer)

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
10 +
amrap
100 sec

Overload: After 6 successful sessions, 1RM will be suggested to increase by 5 lbs.

leg extension

3 sets

Sit Ups

Set
Reps
Rest time
1
10
100 sec

Sit Ups

1×10