Program Description
This program is for absolute beginners or individuals who have not lifted for an extended period of time. The basic structure is two, week long blocks that alternate every week. The goal is to ramp up strength and workout capacity in the main movement patterns just enough to start a well designed fully fleshed out program. *This is not for extended use although if you want to run it indefinitely as a minimalist program you absolutely can however, you might want to add in some accessory work to cover any deficiencies in the minimal approach.
Program Overview
- LevelBeginner
- GoalBodybuilding, Powerbuilding, Athletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout40 minutes
- CreatedOct 14, 2025 09:57
- Last EditedOct 24, 2025 10:17
Summary
The Full Body Primer is a comprehensive 4-week program designed to build strength and endurance through targeted workouts three times a week. Each session focuses on key compound movements, including the Leg Press, Overhead Press, Romanian Deadlift, and Lat Pulldown, ensuring you engage multiple muscle groups for balanced development. With a mix of machine and barbell exercises, this program is perfect for lifters looking to enhance their overall fitness in a structured and efficient manner. Get ready to unlock your potential and make significant gains!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.4%
Hamstrings
15.4%
Glutes
15.4%
Front Delts
7.7%
Triceps
7.7%
Lats
7.7%
Upper Back
7.7%
Abs
5.8%
Middle Delts
3.8%
Lower Back
3.8%
Biceps
3.8%
Chest
3.8%
Abductors
1.9%
