Full body twice a week

Transform your physique with this comprehensive 12-week full-body program, designed to be completed twice a week. Each session, lasting around 90 minutes, combines essential compound and isolation exercises to target all major muscle groups, ensuring balanced development and strength gains. Perfect for novice lifters, this program requires access to a full gym and focuses on bodybuilding techniques to help you build muscle and improve your overall fitness. Get ready to commit to your goals and see real results!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Hip Thrust (Machine)

Leg Extension

Hamstring Curl

Bicep Curl (Barbell)

Chest Supported Row (Dumbbell)

Lat Pulldown

Single Arm Tricep Extension (Cable)

Bench Press (Dumbbell)

Seated Overhead Press (Barbell)

One Arm Lateral Raise (Cable)

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