Program Description
This program is designed to help you safely lose body fat, maintain and build lean muscle, and improve your overall strength and confidence using a beginner-friendly, pull-focused workout structure. With just three full-body gym sessions per week, it supports sustainable weight loss while promoting muscle definition — all tailored to help you look and feel your best by your wedding. Combining simple strength training, light conditioning, and a consistent routine, the program creates a strong foundation for long-term health and a lean, athletic physique.
Program Overview
- LevelNovice
- GoalMuscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedMay 13, 2025 01:50
- Last EditedOct 03, 2025 10:29
Summary
Transform your physique with the Full Body Pull program, designed to build muscle and shed unwanted weight over 4 weeks. Committing just 3 days a week, you'll engage in a balanced mix of bodyweight, machine, and dumbbell exercises targeting major muscle groups, including legs, back, and core. Each session is crafted to maximize strength gains while enhancing your overall fitness. Get ready to push your limits and achieve your goals with this comprehensive training plan!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.2%
Lats
15.9%
Abs
14.1%
Biceps
13.1%
Quadriceps
8.9%
Hamstrings
8.6%
Glutes
6%
Chest
3.4%
Triceps
2.5%
Forearms
2.2%
Front Delts
2.2%
Other
1.5%
Cardio
1.5%
Lower Back
1.3%
Middle Delts
1.1%
Adductors
0.9%
Abductors
0.7%
