Supersized Fullbody 3x week

Transform your physique with the Supersized Fullbody program, designed for those ready to commit three days a week over 12 weeks. This comprehensive routine combines supersets and targeted exercises to maximize muscle engagement and growth. You'll tackle everything from barbell squats to cable tricep extensions, ensuring a balanced approach to strength training. Equip yourself with a full gym and get ready to unleash your potential, one workout at a time!

Full body program for people who doesn't have time going 4, 5 or 6 times pro week. Feel free to change exercise if one doesn't feel like doing. Best doing when in calorie surplus for enough strength and recovery. Abs can be done after the training season. Consider doing supersets like chest and biceps if short in time.

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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

Leg Curl

Leg Extension

Pec Deck (Machine)

Lat Pulldown

Overhead Tricep Extension (Cable)

High Bar Squat (Barbell)

Lateral Raise (Dumbbell)

Standing Calf Raise

Fullbody A

T-Bar Row

Upright Row (Cable)

Incline Bench Press (Dumbbell)

Bicep Curl (Barbell)

Romanian Deadlift (Barbell)

Single Arm Overhead Tricep Extension

Hack Squat

Seated Calf Raise

Seated Row (Cable)

Fullbody B

Leg Press

Tricep Pushdown (Cable)

Lat Pulldown (Close Grip)

Lateral Raise (Machine)

Walking Lunge (Dumbbell)

Back Extension

Fullbody C

Incline Bench Press (Barbell)

Alternating Dumbbell Curl

Chest Fly (Cable)

Underhand Lat Pulldown

Squat (Smith Machine)

Chest Press (Machine)

Hammer Curl

Bulgarian Split Squat (Dumbbell)

Barbell Row

Bayesian Curl

Romanian Deadlift (Dumbbell)

Skull Crusher (Dumbbell)

Seated Row (Machine)

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