The A/B Fullbody program is a comprehensive 12-week training plan designed for those looking to build strength and muscle across all major muscle groups. Committed to three days a week, this program alternates between two focused workouts, utilizing barbell exercises like squats, bench presses, and deadlifts to maximize your gains. Each session is structured with a mix of compound and accessory movements, ensuring balanced development and preventing plateaus. Get ready to transform your physique and elevate your performance!

Simple and effective


Progress with 2.5kg per lift each week
If plateau then -10% of weight and progress from that

A/B Fullbody

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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

Squat (Barbell)

Bench Press (Barbell)

Chin-Up (Weighted)

Accessory

Overhead Press (Barbell)

Deadlift (Barbell)

Barbell Row

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