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Full Body Beast - For Natural Lifters
by Jeff J.
42 athletes joined
Program Description
This program is based upon the writings and recommendations of Casey Butt - a strong proponent of Full Body Training for Natural Lifters. It’s designed for anyone who’s not been doing full body training. You’ll train 3 times per week on non-consecutive days. Weeks 1-4 are an Adaptation Phase. Your body NEEDS this time to acclimate to this type of training. You can Increase weight at any point as long as you’re still staying within the prescribed difficulty (RPE) range. Sets where the RPE is blank are meant to be around 5 RPE. Program Structure: Weeks 1-2: 2 easy sets of 10 - 5 RPE Weeks 3-4: Intensity increases on second set of 10 Weeks 5-6: Beginning of the Growth Phase, Add a third set On day 2 only do 2 sets of SLDL Weeks 7-8 Upper Body lifts to 8 reps Set 3 on day 2 - 8 RPE Change to Incline Reverse Crunches. 2nd set - 9+ RPE Days 1 & 3 SLDL - 6 RPE or less Weeks 9-10 Change to 2 heavy days and 1 light day SLDS ‘Heavy’ ONLY on day 1 All abs sets at an incline Weeks 11+ Days 1 & 3 to 4 sets - 2 heavy sets All abs sets - 9+ RPE New exercises.on Day 2 2 sets of 10 If unable to do 10 Pull Ups, do Lat Pulldowns Continue to run the program this way as long as you’re progressing. When strength gains stop, add a set on Day 2: Set 1 - 5 RPE Set 2 - 6 RPE Set 3 - 7 RPE When progress stalls again, add a second work set on Day 2: Both sets 3 & 4 - 7 RPE Continue increasing intensity on heaviest sets. Avoid going to ‘failure’ regularly. If you hit failure, back off the intensity on the following session. Using micro weights can delay increases in intensity and prolong progress. When you stop progressing: Continue as is, but add isolation work Start over at Week 1 and go all the way through. Add a 3rd work set (7-8 RPE) in Week 13 Start over at Week 1 using the alternate lifts as your primary exercises. Start at Week 1 but change to 5 reps per set Advice from Casey Butt: There are three things it takes to be successful at weight training - patience, dedication and perseverance. One or two without the others is useless. You have to be willing to hit the weights day in, day out - year in, year out - to get the results you want. Rome wasn't built in a day and neither will you be. You have to pay your dues. Make up your mind now to build a strong, muscular body. The perfect training routine doesn't exist. You have the knowledge, the rest has to come from within you. I don't care how skinny, fat or how old you are - I've seen them all fail and seen them all succeed. Patience, dedication and perseverance are at the root of all successes and missing in all failures. Remember the tortoise and the hare.
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 14, 2024 11:54
Last Edited
Jun 14, 2024 02:19
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Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
2
Bench Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
3
Bent Over Row (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
4
Overhead Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
5
Stiff Leg Deadlift
1 Set
1 Set
10 Reps
10 Reps
@6
6
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
7
Donkey Calf Raise
1 Set
1 Set
10 Reps
10 Reps
@6
8
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
@6
Day 3
1
Squat (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
2
Bench Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
3
Bent Over Row (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
4
Overhead Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
5
Stiff Leg Deadlift
1 Set
1 Set
10 Reps
10 Reps
@6
6
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
7
Donkey Calf Raise
1 Set
1 Set
10 Reps
10 Reps
@6
8
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
@6
Day 1
1
Squat (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
2
Bench Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
3
Bent Over Row (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
4
Overhead Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
5
Stiff Leg Deadlift
1 Set
1 Set
10 Reps
10 Reps
@6
6
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
7
Donkey Calf Raise
1 Set
1 Set
10 Reps
10 Reps
@6
8
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
@6
Day 1
1
Squat (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
2
Bench Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
3
Bent Over Row (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
4
Overhead Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
5
Stiff Leg Deadlift
1 Set
1 Set
10 Reps
10 Reps
@6
6
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
7
Donkey Calf Raise
1 Set
1 Set
10 Reps
10 Reps
@6
8
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
@6
Day 2
1
Squat (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
2
Bench Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
3
Bent Over Row (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
4
Overhead Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
5
Stiff Leg Deadlift
1 Set
1 Set
10 Reps
10 Reps
@6
6
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
7
Donkey Calf Raise
1 Set
1 Set
10 Reps
10 Reps
@6
8
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
@6
Day 3
1
Squat (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
2
Bench Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
3
Bent Over Row (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
4
Overhead Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
5
Stiff Leg Deadlift
1 Set
1 Set
10 Reps
10 Reps
@6
6
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6
7
Donkey Calf Raise
1 Set
1 Set
10 Reps
10 Reps
@6
8
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
@6
Day 2
1
Squat (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
2
Bench Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
3
Bent Over Row (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
4
Overhead Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
5
Stiff Leg Deadlift
1 Set
1 Set
10 Reps
10 Reps
@7
6
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
7
Donkey Calf Raise
1 Set
1 Set
10 Reps
10 Reps
@7
8
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
2
Bench Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
3
Bent Over Row (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
4
Overhead Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
5
Stiff Leg Deadlift
1 Set
1 Set
10 Reps
10 Reps
@7
6
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
7
Donkey Calf Raise
1 Set
1 Set
10 Reps
10 Reps
@7
8
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
2
Bench Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
3
Bent Over Row (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
4
Overhead Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
5
Stiff Leg Deadlift
1 Set
1 Set
10 Reps
10 Reps
@7
6
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
7
Donkey Calf Raise
1 Set
1 Set
10 Reps
10 Reps
@7
8
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
2
Bench Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
3
Bent Over Row (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
4
Overhead Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
5
Stiff Leg Deadlift
1 Set
1 Set
10 Reps
10 Reps
@7
6
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
7
Donkey Calf Raise
1 Set
1 Set
10 Reps
10 Reps
@7
8
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
2
Bench Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
3
Bent Over Row (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
4
Overhead Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
5
Stiff Leg Deadlift
1 Set
1 Set
10 Reps
10 Reps
@7
6
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
7
Donkey Calf Raise
1 Set
1 Set
10 Reps
10 Reps
@7
8
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
2
Bench Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
3
Bent Over Row (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
4
Overhead Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
5
Stiff Leg Deadlift
1 Set
1 Set
10 Reps
10 Reps
@7
6
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
7
Donkey Calf Raise
1 Set
1 Set
10 Reps
10 Reps
@7
8
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
5
Stiff Leg Deadlift
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
7
Donkey Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
8
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
5
Stiff Leg Deadlift
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
7
Donkey Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
8
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
5
Stiff Leg Deadlift
1 Set
1 Set
10 Reps
10 Reps
@6
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
7
Donkey Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
8
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
5
Stiff Leg Deadlift
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
7
Donkey Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
8
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
5
Stiff Leg Deadlift
1 Set
1 Set
10 Reps
10 Reps
@6
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
7
Donkey Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
8
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
5
Stiff Leg Deadlift
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
7
Donkey Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
8
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
5
Stiff Leg Deadlift
1 Set
2 Sets
10 Reps
10 Reps
@6
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
7
Donkey Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
8
Reverse Abs Crunch (Bodyweight)
1 Set
10 Reps
9
Incline Reverse AB’s Crunch (bodyweight)
1 Set
10 Reps
@8.5-10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
5
Stiff Leg Deadlift
1 Set
2 Sets
10 Reps
10 Reps
@6
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
7
Donkey Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
8
Reverse Abs Crunch (Bodyweight)
1 Set
10 Reps
9
Incline Reverse AB’s Crunch (bodyweight)
1 Set
10 Reps
@8.5-10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
5
Stiff Leg Deadlift
1 Set
1 Set
10 Reps
10 Reps
@8
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
7
Donkey Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
8
Reverse Abs Crunch (Bodyweight)
1 Set
10 Reps
9
Incline Reverse AB’s Crunch (bodyweight)
1 Set
10 Reps
@8.5-10
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
4
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
5
Stiff Leg Deadlift
1 Set
1 Set
10 Reps
10 Reps
@8
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
7
Donkey Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
8
Incline Reverse AB’s Crunch (bodyweight)
2 Sets
10 Reps
@8.5-10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
5
Stiff Leg Deadlift
1 Set
1 Set
10 Reps
10 Reps
@8
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
7
Donkey Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
8
Reverse Abs Crunch (Bodyweight)
1 Set
10 Reps
9
Incline Reverse AB’s Crunch (bodyweight)
1 Set
10 Reps
@8.5-10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
5
Stiff Leg Deadlift
1 Set
2 Sets
10 Reps
10 Reps
@6
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
7
Donkey Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
8
Reverse Abs Crunch (Bodyweight)
1 Set
10 Reps
9
Incline Reverse AB’s Crunch (bodyweight)
1 Set
10 Reps
@8.5-10
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
5
Stiff Leg Deadlift
1 Set
1 Set
10 Reps
10 Reps
@8
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
7
Donkey Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
8
Incline Reverse AB’s Crunch (bodyweight)
1 Set
1 Set
10 Reps
10 Reps
@6-7
@8.5-10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
5
Stiff Leg Deadlift
1 Set
2 Sets
10 Reps
10 Reps
@6
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
7
Donkey Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
8
Incline Reverse AB’s Crunch (bodyweight)
1 Set
1 Set
10 Reps
10 Reps
@6-7
@8.5-10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
5
Stiff Leg Deadlift
1 Set
1 Set
10 Reps
10 Reps
@6
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
7
Donkey Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
8
Incline Reverse AB’s Crunch (bodyweight)
1 Set
1 Set
10 Reps
10 Reps
@6-7
@8.5-10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
5
Stiff Leg Deadlift
1 Set
2 Sets
10 Reps
10 Reps
@6
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
7
Donkey Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
8
Incline Reverse AB’s Crunch (bodyweight)
1 Set
1 Set
10 Reps
10 Reps
@6-7
@8.5-10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
5
Stiff Leg Deadlift
1 Set
1 Set
10 Reps
10 Reps
@6
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
7
Donkey Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
8
Incline Reverse AB’s Crunch (bodyweight)
1 Set
1 Set
10 Reps
10 Reps
@6-7
@8.5-10
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
5
Stiff Leg Deadlift
1 Set
1 Set
10 Reps
10 Reps
@8
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
7
Donkey Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
8
Incline Reverse AB’s Crunch (bodyweight)
1 Set
1 Set
10 Reps
10 Reps
@6-7
@8.5-10
Day 2
1
Front Squat (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
2
Incline Bench Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
3
Wide Grip Lat Pulldown
1 Set
1 Set
10 Reps
10 Reps
@7
4
Upright Row (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@7
5
Decline Tricep Extension
1 Set
1 Set
10 Reps
10 Reps
@7
6
Wrist Curls
1 Set
1 Set
10 Reps
10 Reps
@7
7
Reverse Wrist Curl (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
8
Seated Calf Raise
1 Set
1 Set
10 Reps
10 Reps
@7
9
Abs Crunch (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
@7
Day 3
1
Squat (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6
@8
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@8
4
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@8
5
Stiff Leg Deadlift
1 Set
2 Sets
10 Reps
10 Reps
@8
6
Bicep Curl (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@8
7
Donkey Calf Raise
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6
@8
8
Incline Reverse AB’s Crunch (bodyweight)
2 Sets
10 Reps
@8.5-10
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6
@8
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@8
4
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@8
5
Stiff Leg Deadlift
1 Set
2 Sets
10 Reps
10 Reps
@8
6
Bicep Curl (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@8
7
Donkey Calf Raise
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6
@8
8
Incline Reverse AB’s Crunch (bodyweight)
2 Sets
10 Reps
@8.5-10
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6
@8
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@8
4
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@8
5
Stiff Leg Deadlift
1 Set
2 Sets
10 Reps
10 Reps
@8
6
Bicep Curl (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@8
7
Donkey Calf Raise
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6
@8
8
Incline Reverse AB’s Crunch (bodyweight)
2 Sets
10 Reps
@8.5-10
Day 2
1
Front Squat (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
2
Incline Bench Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
3
Wide Grip Lat Pulldown
1 Set
1 Set
10 Reps
10 Reps
@7
4
Upright Row (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@7
5
Decline Tricep Extension
1 Set
1 Set
10 Reps
10 Reps
@7
6
Wrist Curls
1 Set
1 Set
10 Reps
10 Reps
@7
7
Reverse Wrist Curl (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
8
Seated Calf Raise
1 Set
1 Set
10 Reps
10 Reps
@7
9
Abs Crunch (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
@7
Day 3
1
Squat (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6
@8
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@8
4
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@8
5
Stiff Leg Deadlift
1 Set
2 Sets
10 Reps
10 Reps
@8
6
Bicep Curl (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@8
7
Donkey Calf Raise
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6
@8
8
Incline Reverse AB’s Crunch (bodyweight)
2 Sets
10 Reps
@8.5-10