Jeff's Full Body Fundamentals

Embark on an 8-week journey with Jeff's Full Body Fundamentals, designed specifically for beginners and novice lifters. This comprehensive program features 24 training sessions that blend strength and hypertrophy, focusing on foundational movements to build a solid base. Each workout targets major muscle groups using a variety of equipment found in a full gym, ensuring you develop power and size effectively. Get ready to transform your physique and boost your confidence with every rep!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Hack Squat

Incline Bench Press (Barbell)

Lat Pulldown

Romanian Deadlift (Barbell)

Dip (Assisted)

Standing Calf Raise

Incline Curl (Dumbbell)

Trap Bar Deadlift

Overhead Press (Machine)

Chest Supported Row (Machine)

Leg Extension

Chest Fly (Cable)

Seated Cable Crunch

Overhead Tricep Extension (Cable)

Walking Lunge (Dumbbell)

Incline Bench Press (Dumbbell)

Underhand Lat Pulldown

Hip Thrust (Dumbbell)

Face Pull

Lateral Raise (Machine)

Leg Curl

Seated Shoulder Press (Dumbbell)

Lat Pulldown (Single Arm)

Hip Thrust (Barbell)

Pec Deck (Machine)

Reverse Pec Deck

Lateral Raise (Cable)

Bench Press (Close Grip)

Dumbbell Row

Bicycle Crunch

Bicep Curl (Cable)

Bench Press (Barbell)

Lat Pulldown (Neutral Grip)

Lying Leg Curl

Single Arm Tricep Extension (Cable)

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