Full Body Program

by aten55

Program Description

I want to hit each muscle group every session for all four of my weekly workouts.

Program Overview

Level
Novice, Intermediate
Goal
Muscle & Sculpting
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
40 minutes
Created
Jul 06, 2025 04:47
Last Edited
Jul 06, 2025 05:08

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Incline Curl (Dumbbell)

3

20 reps

-

2

Incline Bench Press (Dumbbell)

3

12 reps

-

3

Squat (Barbell)

3

8 reps

-

4

Lat Pulldown

3

12 reps

-

5

Standing Calf Raise

3

12 reps

-

6

Lateral Raise (Dumbbell)

3

12 reps

-

7

Tricep Extension (Dumbbell)

3

12 reps

-

8

Cable Crunch

3

12 reps

-

Day 2

1

Stiff Leg Deadlift

3

12 reps

-

2

Bicep Curl (Barbell)

3

12 reps

-

3

Standing Shoulder Press (Dumbbell)

3

12 reps

-

4

Seated Row (Cable)

3

12 reps

-

5

Pec Fly (Dumbbell)

3

12 reps

-

6

Skull Crusher (Barbell)

3

12 reps

-

7

Wrist Curls

3

20 reps

-

8

Bicycle Crunch

3

30 reps

-

Day 3

1

Incline Curl (Dumbbell)

3

20 reps

-

2

Walking Lunge (Dumbbell)

3

12 reps

-

3

Bench Press (Barbell)

3

8 reps

-

4

Tricep Pushdown (Cable)

3

12 reps

-

5

Bulgarian Split Squat (Bodyweight)

3

12 reps

-

6

Lateral Raise (Dumbbell)

3

12 reps

-

7

Pullover (Dumbbell)

3

12 reps

-

8

Standing Calf Raise

3

20 reps

-

Day 4

1

Preacher Curl (Dumbbell)

3

12 reps

-

2

Skull Crusher (Dumbbell)

3

12 reps

-

3

Incline Bench Press (Barbell)

3

8 reps

-

4

Face Pull

3

12 reps

-

5

Barbell Row

3

12 reps

-

6

Lateral Raise (Cable)

3

12 reps

-

7

Sissy Squat (Weighted)

3

12 reps

-

8

Sit Up

3

30 reps

-

Day 1

1

Incline Curl (Dumbbell)

3 Sets

20 Reps

-

2

Incline Bench Press (Dumbbell)

3 Sets

12 Reps

-

3

Squat (Barbell)

3 Sets

8 Reps

-

4

Lat Pulldown

3 Sets

12 Reps

-

5

Standing Calf Raise

3 Sets

12 Reps

-

6

Lateral Raise (Dumbbell)

3 Sets

12 Reps

-

7

Tricep Extension (Dumbbell)

3 Sets

12 Reps

-

8

Cable Crunch

3 Sets

12 Reps

-

Day 2

1

Stiff Leg Deadlift

3 Sets

12 Reps

-

2

Bicep Curl (Barbell)

3 Sets

12 Reps

-

3

Standing Shoulder Press (Dumbbell)

3 Sets

12 Reps

-

4

Seated Row (Cable)

3 Sets

12 Reps

-

5

Pec Fly (Dumbbell)

3 Sets

12 Reps

-

6

Skull Crusher (Barbell)

3 Sets

12 Reps

-

7

Wrist Curls

3 Sets

20 Reps

-

8

Bicycle Crunch

3 Sets

30 Reps

-

Day 3

1

Incline Curl (Dumbbell)

3 Sets

20 Reps

-

2

Walking Lunge (Dumbbell)

3 Sets

12 Reps

-

3

Bench Press (Barbell)

3 Sets

8 Reps

-

4

Tricep Pushdown (Cable)

3 Sets

12 Reps

-

5

Bulgarian Split Squat (Bodyweight)

3 Sets

12 Reps

-

6

Lateral Raise (Dumbbell)

3 Sets

12 Reps

-

7

Pullover (Dumbbell)

3 Sets

12 Reps

-

8

Standing Calf Raise

3 Sets

20 Reps

-

Day 4

1

Preacher Curl (Dumbbell)

3 Sets

12 Reps

-

2

Skull Crusher (Dumbbell)

3 Sets

12 Reps

-

3

Incline Bench Press (Barbell)

3 Sets

8 Reps

-

4

Face Pull

3 Sets

12 Reps

-

5

Barbell Row

3 Sets

12 Reps

-

6

Lateral Raise (Cable)

3 Sets

12 Reps

-

7

Sissy Squat (Weighted)

3 Sets

12 Reps

-

8

Sit Up

3 Sets

30 Reps

-