Fb-U-L 3x a week

To workout 3x a week with lifting UL on the weekend because I like lifting, and full body on a weekday to ensure I workout 2x a week. I’m actually a huge fan of this since I only workout one weekday I have so much time to do homework after work, plus 2x a week frequency for my lifts is great. 

The reason behind every exercise is my health and aesthetic goals and practicing the big 3.  I keep compound movements like squat and barbell row and deadlift for my back, abs for aesthetics, and I have small arms so theres a big more volume there. I keep pause bench because it makes my 1rm huuge. Ideally you can get rid of some of the volume if it takes too much time. For me I’d reduce my leg volume if I had to

For progression, I’d just do double progression for everything. If it’s too much on squats and deadlifts just go based on RPE. But for the most part just double progression

To workout 3x a week with lifting UL on the weekend because I like lifting, and full body on a weekday to ensure I workout 2x a week. Slight arm and Ab bias. Feel free to do more lateral raises 

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Any Weekday when feeling recovered. Earliest Tuesday, latest Thursday or if you have to Friday


Squat (Barbell)

Bench Press (Paused)

Lat Pulldown

Romanian Deadlift (Barbell)

Tricep Pushdown (Cable)

Bicep Curl (Machine)

Abs Crunch (Weighted)

Lateral Raise (Dumbbell)

Wednesday Full Body

Incline Bench Press (Smith Machine)

Bent Over Row (Barbell)

Seated Shoulder Press (Dumbbell)

Hammer Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Saturday Upper

Deadlift (Barbell)

Single Leg Press

Seated Hamstring Curl

Leg Extension

Cardio

Sunday Lower

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