5.0
(1 rating)
Program Description
Designed to help you gain strength and for those with minimal experience lifting, as well as building comfort with various gym equipment. Workouts alternate between 3 types of exercises. Day 1 will be a heavy weight, hard day. Day 2 uses kettlebells, and Day 3 will focus on calisthenics exercises. Each workout includes a warm up, compound exercises and isolation exercises and is structured to minimize risk of injury. Always consult your doctor before beginning a new exercise program. Ensure to cool down, and stretch at the end of each day. Stay hydrated.
Program Overview
- LevelBeginner, Novice
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout10 minutes
- CreatedDec 23, 2024 10:08
- Last EditedJun 18, 2025 12:24
Summary
Transform your fitness journey with Dee’s Full Body Workout with Weights, an 8-week program designed for those ready to elevate their strength and conditioning. Committing just three days a week, you'll engage in a diverse mix of exercises, including sumo squats, kettlebell swings, and incline bench presses, targeting all major muscle groups. Each session combines strength training with cardio to maximize fat loss and build lean muscle. Get ready to challenge yourself and see real results!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.4%
Abs
11.7%
Glutes
11.2%
Upper Back
8.7%
Triceps
7.8%
Hamstrings
7%
Front Delts
6.5%
Chest
5.7%
Middle Delts
4.1%
Lats
4%
Adductors
3.6%
Lower Back
3.2%
Calves
2.9%
Biceps
2.8%
Other
2.4%
Full Body
2%
Olympic
1.3%
Rear Delts
0.9%
Stretching
0.9%
Forearms
0.6%
Plyometrics
0.4%
Abductors
0.1%
