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Leigh's Full Body Workout

by Leigh D.
1 athletes joined

Program Description

Overall body conditioning

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 20, 2025 08:26
  • Last Edited
    Oct 20, 2025 09:09
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.5%
Triceps
11.1%
Quadriceps
11.1%
Front Delts
10.3%
Lats
10%
Chest
8.9%
Middle Delts
7.6%
Hamstrings
7.3%
Glutes
6.2%
Biceps
5.5%
Rear Delts
3.4%
Abs
1.9%
Lower Back
1.9%
Adductors
1.2%
Abductors
0.6%
Forearms
0.4%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Squat (Barbell)
4
8 reps
RPE 7
4
Barbell Row
4
12 reps
RPE 7
5
Pull-Up (Bodyweight)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Squat (Barbell)
4
8 reps
RPE 7
4
Barbell Row
4
12 reps
RPE 7
5
Pull-Up (Bodyweight)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Squat (Barbell)
4
8 reps
RPE 7
4
Barbell Row
4
12 reps
RPE 7
5
Pull-Up (Bodyweight)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Squat (Barbell)
4
8 reps
RPE 7
4
Barbell Row
4
12 reps
RPE 7
5
Pull-Up (Bodyweight)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Squat (Barbell)
4
8 reps
RPE 7
4
Barbell Row
4
12 reps
RPE 7
5
Pull-Up (Bodyweight)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Squat (Barbell)
4
8 reps
RPE 7
4
Barbell Row
4
12 reps
RPE 7
5
Pull-Up (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5
Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
RPE 8
7
Leg Extension
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5
Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
RPE 8
7
Leg Extension
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5
Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
RPE 8
7
Leg Extension
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5
Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
RPE 8
7
Leg Extension
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5
Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
RPE 8
7
Leg Extension
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5
Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
RPE 8
7
Leg Extension
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Arnold Press
4
8 reps
RPE 7
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 7
4
Lat Pulldown
4
12 reps
RPE 7
5
Leg Press
4
8 reps
RPE 7
6
Hamstring Curl
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Arnold Press
4
8 reps
RPE 7
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 7
4
Lat Pulldown
4
12 reps
RPE 7
5
Leg Press
4
8 reps
RPE 7
6
Hamstring Curl
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Arnold Press
4
8 reps
RPE 7
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 7
4
Lat Pulldown
4
12 reps
RPE 7
5
Leg Press
4
8 reps
RPE 7
6
Hamstring Curl
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Arnold Press
4
8 reps
RPE 7
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 7
4
Lat Pulldown
4
12 reps
RPE 7
5
Leg Press
4
8 reps
RPE 7
6
Hamstring Curl
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Arnold Press
4
8 reps
RPE 7
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 7
4
Lat Pulldown
4
12 reps
RPE 7
5
Leg Press
4
8 reps
RPE 7
6
Hamstring Curl
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Arnold Press
4
8 reps
RPE 7
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 7
4
Lat Pulldown
4
12 reps
RPE 7
5
Leg Press
4
8 reps
RPE 7
6
Hamstring Curl
3
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
4
Barbell Row
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@7
@7
@7
5
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
@10
@10
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
2
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@7
@7
@7
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
@8
@8
@8
7
Leg Extension
1 Set
1 Set
1 Set
@8
@8
@8
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
2
Arnold Press
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
4
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@7
@7
@7
5
Leg Press
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
6
Hamstring Curl
1 Set
1 Set
1 Set
@8
@8
@8