The Fitpocalypse full-body training program

Unleash your potential with the Fitpocalypse full-body training program! Over 16 weeks, you'll engage in a dynamic 5-day weekly routine designed to sculpt and strengthen every major muscle group. Each session combines targeted exercises like dumbbell curls, leg presses, and cable pushdowns, ensuring you build muscle and improve endurance. With a focus on intensity and progressive overload, this program is perfect for those ready to elevate their fitness game and achieve lasting results. Get ready to transform your body and embrace the challenge!

This is a program designed to work a large group of muscles on a daily basis from Monday to Friday for a consistent bodybuilding experience thanks to a good (and well-proven) balance between exercise distribution and intensity.

Each session will take, approximately, 75-80 minutes (when fully concentrated, more if you're more of a social workout person and even more if you have to wait your turn for a specific machine) with 45-60 seconds of rest between series. I recommend you a light cardio warm-up of 5 minutes at the beginning of any session (jogging, cycling, or dynamic stretching) and 15 minutes of cardio at the end (climbing stairs, running mill or elliptical bike) as this will provide you with cardiovascular endurance and fat loss (in moderate quantities).

WARNING: This program isn't about pure hypertrophy but moderate bodybuilding with a focus on physical fitness and health improvement.

Enjoy!

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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

Focus on the upper part. Rest 45-60 seconds between series (add more if needed)

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Leg Press

Lat Pulldown

Standing Calf Raise

Abs Crunch (Machine)

Seated Shoulder Press (Dumbbell)

Torso Rotation (Machine)

Shrug (Dumbbell)

Focus on the lower part. Rest 45-60 seconds between series (add more if needed)

Hammer Curl

Overhead Tricep Extension (Cable)

Squat (Barbell)

Seated Row (Machine)

Hip Thrust (Machine)

Full body. Rest 45-60 seconds between series (add more if needed)

Preacher Curl (EZ Bar)

Tricep Rope Push Down (Cable)

Bulgarian Split Squat (Dumbbell)

Pull-Up (Bodyweight)

Wood Chop

Bicep Curl (Barbell)

Skull Crusher (Barbell)

Front Squat (Barbell)

Dumbbell Row

Lateral Raise (Cable)

Concentration Curl

Bench Press (Close Grip)

Lunge (Dumbbell)

T-Bar Row

Glute Kickback

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