Golden FUL

Golden FUL is a comprehensive 12-week workout program designed to build strength and muscle across all major muscle groups while being able to spend the time you need outside the gym when life gets in the way. We all wish we could have a schedule that’s normal but that’s not the hand all of us have been dealt. This program is 3 days a week full body/ upper lower. This gives you twice a week frequency while giving you plenty of time for recovery and the time you need to fulfill your duties outside the gym.

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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

Bench Press (Barbell)

Wide Grip Lat Pulldown

Cable Crossover

Chest Supported Row (Machine)

Lateral Raise (Dumbbell)

Overhead Press (Barbell)

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

Upper

Hack Squat

Stiff Leg Deadlift

Leg Extension

Hamstring Curl

Hip Abductor (Machine)

Hip Adductor (Machine)

Abs Crunch (Machine)

Lower 

Incline Bench Press (Smith Machine)

Cable Low Row

Leg Press

Romanian Deadlift (Barbell)

Seated Side Lateral

Rear Delt Row

Bicep Curl (Barbell)

Overhead Tricep Extension (Cable)

Full body 

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