FULLBODY WORKOUT ROUTINE
Day
Workout
Monday (Day 1)
Fullbody A
Tuesday
Rest
Wednesday (Day 2)
Fullbody B
Thursday
Rest
Friday (Day 3)
Fullbody A
Saturday
Rest
Sunday
Rest
Monday
Repeat B
Day 1: Fullbody A (Strength)
Exercise
Reps
Sets
Rest (in minutes)
Squat
3-5
3
3
Deadlift
3-5
1
3
Bench Press
3-5
4
3
Weighted Pullups
3-5
3
3
Overhead Press
3-5
2
3
Facepull
8
2
1,5
Barbell Curl
6-8
2
1,5
Close Grip Bench Press
6-8
2
1,5
Rope Crunch
10
5
1
Day 2: Fullbody B (Hypertrophy)
Exercise
Reps
Sets
Rest (in minutes)
Front Squat
8-10
4
1,5
Stiff Legged Deadlift
8-10
4
1,5
Incline Dumbbell Press
8-10
4
1,5
Bent Over Row
8-10
4
1,5
Dumbbell Seated
Overhead Press
Standing Lateral Raises
8-10
2
1,5
10-12
2
1
Tricep Pushdown
10-12
3
1
Incline DB Curls
10-12
3
1
(Weighted) Knee Raises
15
5
1