logo
Fullbody (Heavy, Light, Medium)
by Thorsten J.
Program Description
Hyperthrophie for older guys ... This is my interpretation of a Fullbody Heavy, Light, Medium ... The idea is, to spreat the volume over 3 days and to concentrate the art of stimulus on 1 day ... So the strenght trigger is on the heavy day, and so on. I use mostly machines, because there're more joint friendly. The reps are goals ... So, if you can do 8 reps on the last set, then increase the weight. The waves will last 3 weeks ... Then try to add another exercise for back and legs on the heavy or medium day ...
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 23, 2024 09:17
Last Edited
May 07, 2024 10:12
down_app
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
8 Reps
2
Single Arm Iso Row
3 Sets
8 Reps
3
Leg Press (45 Degrees)
3 Sets
8 Reps
4
Hyperextension
3 Sets
8 Reps
5
Seated Military Press (Barbell)
3 Sets
8 Reps
6
Preacher Curl (Barbell)
3 Sets
8 Reps
7
Seated Dip (Machine)
3 Sets
8 Reps
Day 2
1
Pec Deck (Machine)
3 Sets
15 Reps
2
Lat Pulldown
3 Sets
15 Reps
3
Leg Extension
3 Sets
15 Reps
4
Lying Leg Curl
3 Sets
15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5B
Lying Rear Lateral Raise
3 Sets
15 Reps
6A
Bicep Curl (EZ Bar)
3 Sets
15 Reps
6B
Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 3
1
Incline Chest Press (Machine)
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Leg Press
3 Sets
10 Reps
4
Lateral Raise (Cable)
3 Sets
10 Reps
5A
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
5B
Skull Crusher
3 Sets
10 Reps
6A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6B
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
Day 1
1
Chest Press (Machine)
3 Sets
8 Reps
2
Single Arm Iso Row
3 Sets
8 Reps
3
Leg Press (45 Degrees)
3 Sets
8 Reps
4
Hyperextension
3 Sets
8 Reps
5
Seated Military Press (Barbell)
3 Sets
8 Reps
6
Preacher Curl (Barbell)
3 Sets
8 Reps
7
Seated Dip (Machine)
3 Sets
8 Reps
Day 2
1
Pec Deck (Machine)
3 Sets
15 Reps
2
Lat Pulldown
3 Sets
15 Reps
3
Leg Extension
3 Sets
15 Reps
4
Lying Leg Curl
3 Sets
15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5B
Lying Rear Lateral Raise
3 Sets
15 Reps
6A
Bicep Curl (EZ Bar)
3 Sets
15 Reps
6B
Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 3
1
Incline Chest Press (Machine)
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Leg Press
3 Sets
10 Reps
4
Lateral Raise (Cable)
3 Sets
10 Reps
5A
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
5B
Skull Crusher
3 Sets
10 Reps
6A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6B
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
Day 1
1
Chest Press (Machine)
3 Sets
8 Reps
2
Single Arm Iso Row
3 Sets
8 Reps
3
Leg Press (45 Degrees)
3 Sets
8 Reps
4
Hyperextension
3 Sets
8 Reps
5
Seated Military Press (Barbell)
3 Sets
8 Reps
6
Preacher Curl (Barbell)
3 Sets
8 Reps
7
Seated Dip (Machine)
3 Sets
8 Reps
Day 2
1
Pec Deck (Machine)
3 Sets
15 Reps
2
Lat Pulldown
3 Sets
15 Reps
3
Leg Extension
3 Sets
15 Reps
4
Lying Leg Curl
3 Sets
15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5B
Lying Rear Lateral Raise
3 Sets
15 Reps
6A
Bicep Curl (EZ Bar)
3 Sets
15 Reps
6B
Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 3
1
Incline Chest Press (Machine)
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Leg Press
3 Sets
10 Reps
4
Lateral Raise (Cable)
3 Sets
10 Reps
5A
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
5B
Skull Crusher
3 Sets
10 Reps
6A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6B
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
Day 1
1
Chest Press (Machine)
3 Sets
8 Reps
2
Single Arm Iso Row
3 Sets
8 Reps
3
Leg Press (45 Degrees)
3 Sets
8 Reps
4
Hyperextension
3 Sets
8 Reps
5
Seated Military Press (Barbell)
3 Sets
8 Reps
6
Preacher Curl (Barbell)
3 Sets
8 Reps
7
Seated Dip (Machine)
3 Sets
8 Reps
Day 2
1
Pec Deck (Machine)
3 Sets
15 Reps
2
Lat Pulldown
3 Sets
15 Reps
3
Leg Extension
3 Sets
15 Reps
4
Lying Leg Curl
3 Sets
15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5B
Lying Rear Lateral Raise
3 Sets
15 Reps
6A
Bicep Curl (EZ Bar)
3 Sets
15 Reps
6B
Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 3
1
Incline Chest Press (Machine)
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Leg Press
3 Sets
10 Reps
4
Lateral Raise (Cable)
3 Sets
10 Reps
5A
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
5B
Skull Crusher
3 Sets
10 Reps
6A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6B
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
Day 1
1
Chest Press (Machine)
3 Sets
8 Reps
2
Single Arm Iso Row
3 Sets
8 Reps
3
Leg Press (45 Degrees)
3 Sets
8 Reps
4
Hyperextension
3 Sets
8 Reps
5
Seated Military Press (Barbell)
3 Sets
8 Reps
6
Preacher Curl (Barbell)
3 Sets
8 Reps
7
Seated Dip (Machine)
3 Sets
8 Reps
Day 2
1
Pec Deck (Machine)
3 Sets
15 Reps
2
Lat Pulldown
3 Sets
15 Reps
3
Leg Extension
3 Sets
15 Reps
4
Lying Leg Curl
3 Sets
15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5B
Lying Rear Lateral Raise
3 Sets
15 Reps
6A
Bicep Curl (EZ Bar)
3 Sets
15 Reps
6B
Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 3
1
Incline Chest Press (Machine)
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Leg Press
3 Sets
10 Reps
4
Lateral Raise (Cable)
3 Sets
10 Reps
5A
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
5B
Skull Crusher
3 Sets
10 Reps
6A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6B
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
Day 1
1
Chest Press (Machine)
3 Sets
8 Reps
2
Single Arm Iso Row
3 Sets
8 Reps
3
Leg Press (45 Degrees)
3 Sets
8 Reps
4
Hyperextension
3 Sets
8 Reps
5
Seated Military Press (Barbell)
3 Sets
8 Reps
6
Preacher Curl (Barbell)
3 Sets
8 Reps
7
Seated Dip (Machine)
3 Sets
8 Reps
Day 2
1
Pec Deck (Machine)
3 Sets
15 Reps
2
Lat Pulldown
3 Sets
15 Reps
3
Leg Extension
3 Sets
15 Reps
4
Lying Leg Curl
3 Sets
15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5B
Lying Rear Lateral Raise
3 Sets
15 Reps
6A
Bicep Curl (EZ Bar)
3 Sets
15 Reps
6B
Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 3
1
Incline Chest Press (Machine)
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Leg Press
3 Sets
10 Reps
4
Lateral Raise (Cable)
3 Sets
10 Reps
5A
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
5B
Skull Crusher
3 Sets
10 Reps
6A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6B
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
Day 1
1
Chest Press (Machine)
3 Sets
8 Reps
2
Single Arm Iso Row
3 Sets
8 Reps
3
Leg Press (45 Degrees)
3 Sets
8 Reps
4
Hyperextension
3 Sets
8 Reps
5
Seated Military Press (Barbell)
3 Sets
8 Reps
6
Preacher Curl (Barbell)
3 Sets
8 Reps
7
Seated Dip (Machine)
3 Sets
8 Reps
Day 2
1
Pec Deck (Machine)
3 Sets
15 Reps
2
Lat Pulldown
3 Sets
15 Reps
3
Leg Extension
3 Sets
15 Reps
4
Lying Leg Curl
3 Sets
15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5B
Lying Rear Lateral Raise
3 Sets
15 Reps
6A
Bicep Curl (EZ Bar)
3 Sets
15 Reps
6B
Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 3
1
Incline Chest Press (Machine)
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Leg Press
3 Sets
10 Reps
4
Lateral Raise (Cable)
3 Sets
10 Reps
5A
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
5B
Skull Crusher
3 Sets
10 Reps
6A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6B
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
Day 1
1
Chest Press (Machine)
3 Sets
8 Reps
2
Single Arm Iso Row
3 Sets
8 Reps
3
Leg Press (45 Degrees)
3 Sets
8 Reps
4
Hyperextension
3 Sets
8 Reps
5
Seated Military Press (Barbell)
3 Sets
8 Reps
6
Preacher Curl (Barbell)
3 Sets
8 Reps
7
Seated Dip (Machine)
3 Sets
8 Reps
Day 2
1
Pec Deck (Machine)
3 Sets
15 Reps
2
Lat Pulldown
3 Sets
15 Reps
3
Leg Extension
3 Sets
15 Reps
4
Lying Leg Curl
3 Sets
15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5B
Lying Rear Lateral Raise
3 Sets
15 Reps
6A
Bicep Curl (EZ Bar)
3 Sets
15 Reps
6B
Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 3
1
Incline Chest Press (Machine)
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Leg Press
3 Sets
10 Reps
4
Lateral Raise (Cable)
3 Sets
10 Reps
5A
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
5B
Skull Crusher
3 Sets
10 Reps
6A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6B
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
Day 1
1
Chest Press (Machine)
3 Sets
8 Reps
2
Single Arm Iso Row
3 Sets
8 Reps
3
Leg Press (45 Degrees)
3 Sets
8 Reps
4
Hyperextension
3 Sets
8 Reps
5
Seated Military Press (Barbell)
3 Sets
8 Reps
6
Preacher Curl (Barbell)
3 Sets
8 Reps
7
Seated Dip (Machine)
3 Sets
8 Reps
Day 2
1
Pec Deck (Machine)
3 Sets
15 Reps
2
Lat Pulldown
3 Sets
15 Reps
3
Leg Extension
3 Sets
15 Reps
4
Lying Leg Curl
3 Sets
15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5B
Lying Rear Lateral Raise
3 Sets
15 Reps
6A
Bicep Curl (EZ Bar)
3 Sets
15 Reps
6B
Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 3
1
Incline Chest Press (Machine)
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Leg Press
3 Sets
10 Reps
4
Lateral Raise (Cable)
3 Sets
10 Reps
5A
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
5B
Skull Crusher
3 Sets
10 Reps
6A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6B
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
Day 1
1
Chest Press (Machine)
3 Sets
8 Reps
2
Single Arm Iso Row
3 Sets
8 Reps
3
Leg Press (45 Degrees)
3 Sets
8 Reps
4
Hyperextension
3 Sets
8 Reps
5
Seated Military Press (Barbell)
3 Sets
8 Reps
6
Preacher Curl (Barbell)
3 Sets
8 Reps
7
Seated Dip (Machine)
3 Sets
8 Reps
Day 2
1
Pec Deck (Machine)
3 Sets
15 Reps
2
Lat Pulldown
3 Sets
15 Reps
3
Leg Extension
3 Sets
15 Reps
4
Lying Leg Curl
3 Sets
15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5B
Lying Rear Lateral Raise
3 Sets
15 Reps
6A
Bicep Curl (EZ Bar)
3 Sets
15 Reps
6B
Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 3
1
Incline Chest Press (Machine)
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Leg Press
3 Sets
10 Reps
4
Lateral Raise (Cable)
3 Sets
10 Reps
5A
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
5B
Skull Crusher
3 Sets
10 Reps
6A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6B
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
Day 1
1
Chest Press (Machine)
3 Sets
8 Reps
2
Single Arm Iso Row
3 Sets
8 Reps
3
Leg Press (45 Degrees)
3 Sets
8 Reps
4
Hyperextension
3 Sets
8 Reps
5
Seated Military Press (Barbell)
3 Sets
8 Reps
6
Preacher Curl (Barbell)
3 Sets
8 Reps
7
Seated Dip (Machine)
3 Sets
8 Reps
Day 2
1
Pec Deck (Machine)
3 Sets
15 Reps
2
Lat Pulldown
3 Sets
15 Reps
3
Leg Extension
3 Sets
15 Reps
4
Lying Leg Curl
3 Sets
15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5B
Lying Rear Lateral Raise
3 Sets
15 Reps
6A
Bicep Curl (EZ Bar)
3 Sets
15 Reps
6B
Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 3
1
Incline Chest Press (Machine)
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Leg Press
3 Sets
10 Reps
4
Lateral Raise (Cable)
3 Sets
10 Reps
5A
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
5B
Skull Crusher
3 Sets
10 Reps
6A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6B
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
Day 1
1
Chest Press (Machine)
3 Sets
8 Reps
2
Single Arm Iso Row
3 Sets
8 Reps
3
Leg Press (45 Degrees)
3 Sets
8 Reps
4
Hyperextension
3 Sets
8 Reps
5
Seated Military Press (Barbell)
3 Sets
8 Reps
6
Preacher Curl (Barbell)
3 Sets
8 Reps
7
Seated Dip (Machine)
3 Sets
8 Reps
Day 2
1
Pec Deck (Machine)
3 Sets
15 Reps
2
Lat Pulldown
3 Sets
15 Reps
3
Leg Extension
3 Sets
15 Reps
4
Lying Leg Curl
3 Sets
15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5B
Lying Rear Lateral Raise
3 Sets
15 Reps
6A
Bicep Curl (EZ Bar)
3 Sets
15 Reps
6B
Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 3
1
Incline Chest Press (Machine)
3 Sets
10 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Leg Press
3 Sets
10 Reps
4
Lateral Raise (Cable)
3 Sets
10 Reps
5A
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
5B
Skull Crusher
3 Sets
10 Reps
6A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6B
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps