Transform your fitness routine with this comprehensive 6-week full-body program, designed to be completed three times a week. Each session targets major muscle groups through a balanced mix of compound and isolation exercises, ensuring you build strength and endurance effectively. With a focus on progressive overload, you'll challenge yourself with varied intensity levels, making every workout count. Equip yourself with the tools of a full gym and get ready to unleash your potential!

Strength training program aimed at maintaining muscle mass and strength.
There is a careful balance of RPE so each muscle group is essentially getting one day of hard effort, moderate effort, and relatively light effort. This is to help manage fatigue so you can save energy in case you’re cutting, trying other activities, or just in cruise control until your next hypertrophy block.
This is also why leg work is minimal - plus, it allows you to save those legs for that extra cardio should you be cutting.

Full Body / 3x week

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Incline Bench Press (Dumbbell)

EZ Bar Skull crusher

Lat Pulldown, Unilateral Machine(DMV Iron)

Glute-Ham Raise (ATLANTIS)

Chest Supported Row (PEDULUM)

Lateral Raise (Dumbbell)

Preacher Curl, High Position (ATLANTIS)

High Bar Squat (Barbell)

Overhead Press (Barbell)

Overhead Triceps Extension (DMV Iron, Nameless)

Face Pull (DMV Iron)

Chest Fly (Plate Loaded, DMV Iron)

Reverse Bicep Curl (EZ Bar)

Lateral Raise (DMV Iron, Nameless)

Barbell Row

Shrug (Barbell)

Kneeling Leg Curl (HAMMER STRENGTH)

Walking Lunge (Dumbbell)

Chest Press (ATLANTIS)

Lying Cable Curl, EZ Bar (ATLANTIS, DMV Iron)

Cross Body Triceps Pushdown (DMV Iron)

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