Full body training

This workout is divided into 6 different days (LEGS 1, PUSH 1, PULL 1, LEGS 2, PUSH 2, PULL 2) and is designed to develop strength, hypertrophy (muscle growth) and functional fitness

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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

Week 13

Week 14

Week 15

Week 16

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Single Leg Press

Leg Extension

Lying Leg Curl

Standing Calf Raise

Decline Crunch (Weighted)

Legs 1

Bench Press (Paused)

Shoulder Press (Machine)

Dip (Bodyweight)

Skull Crusher (Dumbbell)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Push 1

Pull-Up (Bodyweight)

Lat Pulldown

Seated Row (Cable)

Hammer Curl

Incline Curl (Dumbbell)

Pull 1

Clean Deadlift

Goblet Squat

Single Leg Hip Thrust

Nordic Curl

Back Extension

Single Leg Calf Raise

Wall Sit

Legs 2

Last exercise do 7xfull range,7x bottom to middle and 7x middle to high range 

Overhead Press (Barbell)

Bench Press (Close Grip)

Pec Deck (Machine)

Overhead Tricep Extension (Cable)

Lateral Raise (Dumbbell)

Push 2

Seated Row (Machine)

Face Pull

Shrug (Dumbbell)

Rear Delt Fly (Dumbbell)

Wrist Curls

Pull 2

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