Full Body Strength Builder by Os

Osahon E.

Unlock your strength potential with the **Full Body Strength Builder** program by Os. Over the course of 12 weeks, you’ll engage in four workouts per week that target all major muscle groups, ensuring balanced development and increased power. This program features a mix of heavy and medium intensity days, focusing on compound lifts and isolation exercises to maximize muscle growth and endurance. With a full gym setup, you'll have everything you need to transform your physique and boost your confidence in the weight room. Get ready to build strength and achieve your fitness goals!

**Full Body Strength Builder** is a comprehensive 12-week program designed to enhance your overall strength and muscle definition. With 48 workouts spread across the weeks, this program focuses on compound movements and isolation exercises to target all major muscle groups. Each session combines barbell and bodyweight exercises, ensuring a balanced approach to building strength. 

The program is broken down into 4 3-week groups (Heavy, Medium, Light), and designed for you to increase your 1 rep max by 5lbs every 3 weeks. 

*Make sure you edit your 1 rep max every 3 weeks by 5lbs before you start your next Heavy Week*

Get ready to push your limits and achieve your fitness goals with a structured and effective training plan!

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Front Raise

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Face Pull

Upright Row (Barbell)

Bicep Curl (Dumbbell)

Shoulders - Heavy

Shoulders - Medium

Treadmill

Stretching

Squat (Barbell)

Hamstring Curl

Walking Lunge

Romanian Deadlift (Dumbbell)

Legs - Medium

Bench Press (Barbell)

Pull-Up (Bodyweight)

Incline Bench Press (Dumbbell)

Dumbbell Row

Dip (Bodyweight)

Chest and Back - Heavy

Legs - Heavy 

Incline Bench Press (Barbell)

Chest and Back - Medium

Deadlift (Barbell)

Straight Leg Calf Raise

Lower Back - Heavy

Lower Back - Medium

Back Extension (Weighted)

Lower Back - Light

Push Up

Pec Deck (Machine)

Chest and Back - Light

Patrick Step

Pigeon Push Up

Leg Extension

Legs - Light 

Lat Pulldown

Shoulders - Light

1 reviews for Full Body Strength Builder by Os

Osahon E.