Gabes science based full body (includes sbd)

Unlock your potential with Gabe's Science-Based Full Body program, a meticulously crafted 8-week journey designed for lifters looking to enhance strength and muscle across all major muscle groups. Committing just three days a week, you'll engage in a balanced mix of compound and isolation exercises, including squats, deadlifts, and bench presses, ensuring a comprehensive workout that builds power and endurance. This program is perfect for those ready to take their training to the next level, combining effective techniques with a structured approach to maximize your results. Get ready to transform your physique and elevate your performance!

This program can be ran indefinitely. 

-Increase either weights or reps week to week. Try to stay in 6-8 rep range completing sets with 1-2RIR. If unable to do either switch the exercise out for a similar one and try progressing that 

-3 min rest in between sets. Make sure you are warming up before sets as well

-Train intense, don't waste time focusing on the eccentric. 

-FORM MUST ALWAYS STAY THE SAME. Beating your weight/reps the week prior doesn't mean much if you start cheating your reps. hold yourself accountable.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Incline Bench Press (Smith Machine)

Lat Pulldown

Bicep Curl (EZ Bar)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Standing Calf Raise

Leg Curl

Abs Crunch (Machine)

Bench Press (Barbell)

Chest Fly (Machine)

Romanian Deadlift (Barbell)

Concentration Curl

Shoulder Press (Plate Loaded)

Pull-Up (Weighted)

Tricep Pushdown (Cable)

Leg Press

Decline Crunch (Weighted)

Deadlift (Barbell)

Chest Press (Machine)

Bicep Curl (Cable)

JM Press (Smith Machine)

Chest Supported Row (Machine)

Overhead Press (Barbell)

Leg Extension

Cable Crunch

Preacher Curl (Dumbbell)

Keenan Flap

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