Flicki Lower Upper Fullbody 3x per week

Novice LUF program with linear progression and double progression for exercises that fit those criterias
For example easy to progress on squats with LP as a novice
But lateral raises often hit a weight ceiling quickly therefore DP
Many machines also have quite large weight jumps such as the legpress in my gym, jumping 10kg per week on a unilateral legpress is unrealistic with same rep range.

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Week 1

Week 2

Week 3

Week 4

Seated Hamstring Curl

Single Leg Press

Lat Pulldown

Shoulder Press (Machine)

Reverse Pec Deck

Hyperextension

Lying Leg Raise

Full body

Tänk att det ska vara tungt men att du ska klara alla sets o reps utan att tekniken fallerar

Belt Squat

Romanian Deadlift (Barbell)

Leg Extension

Toe Press

Plank

Lower

Tänk på att ta i men att alla setsen går att klara utan att teknik blir dålig. 

Pull-Up (Assisted)

Dip (Assisted)

Chest Supported Row (Machine)

Lateral Raise (Machine)

Preacher Curl (Barbell)

Tricep Rope Push Down (Cable)

Abs Crunch (Weighted)

Upper

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