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Nosfy's balanced full-body
by Amine T.
2 athletes joined
5.0
(1 rating)
Program Description
A full body workout to balance strength, hypertrophy, and athleticism. The progression doesn't need to be followed to the letter, and it should be more based on preference and energy levels.
Program Overview
Level
Intermediate, Novice
Goal
Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
80 minutes
Created
Jan 18, 2024 03:58
Last Edited
May 07, 2024 10:17
down_app
Week 1
1 / 4 Weeks
Day 1
1
Kettlebell Swing
1 Set
2 Sets
10 Reps
20 Reps
2
Squat (Barbell)
4 Sets
6 Reps
@8.5
3
Bench Press (Barbell)
4 Sets
6 Reps
@8.5
4
Seated Row (Cable)
3 Sets
10 Reps
5
Overhead Press (Barbell)
3 Sets
8 Reps
@9
6
Shrug (Dumbbell)
3 Sets
10 Reps
7
Bicep Curl (EZ Bar)
3 Sets
10 Reps
8
Dip (Bodyweight)
3 Sets
15 Reps
Day 3
1
Kettlebell Swing
1 Set
2 Sets
10 Reps
20 Reps
2
Chin-Up (Bodyweight)
3 Sets
8 Reps
3
Front Squat (Barbell)
3 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Dumbbell)
3 Sets
10 Reps
6
Lateral Raise (Cable)
3 Sets
10 Reps
7
Lying Leg Curl
3 Sets
8 Reps
8
Seated Calf Raise
3 Sets
12 Reps
Day 2
1
Kettlebell Swing
1 Set
2 Sets
10 Reps
20 Reps
2
Deadlift (Barbell)
4 Sets
6 Reps
@9
3
Lat Pulldown
4 Sets
10 Reps
4
Lunge (Dumbbell)
3 Sets
10 Reps
5
Chest Fly (Machine)
3 Sets
10 Reps
6
Reverse Pec Deck
3 Sets
10 Reps
7
Hammer Curl
3 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
Day 1
1
Kettlebell Swing
1 Set
2 Sets
10 Reps
20 Reps
2
Squat (Barbell)
4 Sets
6 Reps
@8.5
3
Bench Press (Barbell)
4 Sets
6 Reps
@8.5
4
Seated Row (Cable)
3 Sets
10 Reps
5
Overhead Press (Barbell)
3 Sets
8 Reps
@9
6
Shrug (Dumbbell)
3 Sets
10 Reps
7
Bicep Curl (EZ Bar)
3 Sets
10 Reps
8
Dip (Bodyweight)
3 Sets
15 Reps
Day 2
1
Kettlebell Swing
1 Set
2 Sets
10 Reps
20 Reps
2
Deadlift (Barbell)
4 Sets
6 Reps
@9
3
Lat Pulldown
4 Sets
10 Reps
4
Lunge (Dumbbell)
3 Sets
10 Reps
5
Chest Fly (Machine)
3 Sets
10 Reps
6
Reverse Pec Deck
3 Sets
10 Reps
7
Hammer Curl
3 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
Day 3
1
Kettlebell Swing
1 Set
2 Sets
10 Reps
20 Reps
2
Chin-Up (Bodyweight)
3 Sets
8 Reps
3
Front Squat (Barbell)
3 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Dumbbell)
3 Sets
10 Reps
6
Lateral Raise (Cable)
3 Sets
10 Reps
7
Lying Leg Curl
3 Sets
8 Reps
8
Seated Calf Raise
3 Sets
12 Reps
Day 1
1
Kettlebell Swing
1 Set
2 Sets
10 Reps
20 Reps
2
Squat (Barbell)
4 Sets
6 Reps
@8.5
3
Bench Press (Barbell)
4 Sets
6 Reps
@8.5
4
Seated Row (Cable)
3 Sets
10 Reps
5
Overhead Press (Barbell)
3 Sets
8 Reps
@9
6
Shrug (Dumbbell)
3 Sets
10 Reps
7
Bicep Curl (EZ Bar)
3 Sets
10 Reps
8
Dip (Bodyweight)
3 Sets
15 Reps
Day 2
1
Kettlebell Swing
1 Set
2 Sets
10 Reps
20 Reps
2
Deadlift (Barbell)
4 Sets
6 Reps
@9
3
Lat Pulldown
4 Sets
10 Reps
4
Lunge (Dumbbell)
3 Sets
10 Reps
5
Chest Fly (Machine)
3 Sets
10 Reps
6
Reverse Pec Deck
3 Sets
10 Reps
7
Hammer Curl
3 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
Day 3
1
Kettlebell Swing
1 Set
2 Sets
10 Reps
20 Reps
2
Lateral Raise (Cable)
3 Sets
10 Reps
3
Front Squat (Barbell)
3 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Dumbbell)
3 Sets
10 Reps
6
Chin-Up (Bodyweight)
3 Sets
8 Reps
7
Lying Leg Curl
3 Sets
8 Reps
8
Seated Calf Raise
3 Sets
12 Reps
Day 1
1
Kettlebell Swing
1 Set
2 Sets
10 Reps
20 Reps
2
Squat (Barbell)
4 Sets
6 Reps
@8.5
3
Bench Press (Barbell)
4 Sets
6 Reps
@8.5
4
Seated Row (Cable)
3 Sets
10 Reps
5
Overhead Press (Barbell)
3 Sets
8 Reps
@9
6
Shrug (Dumbbell)
3 Sets
10 Reps
7
Bicep Curl (EZ Bar)
3 Sets
10 Reps
8
Dip (Bodyweight)
3 Sets
15 Reps
Day 2
1
Kettlebell Swing
1 Set
2 Sets
10 Reps
20 Reps
2
Deadlift (Barbell)
4 Sets
6 Reps
@9
3
Lat Pulldown
4 Sets
10 Reps
4
Lunge (Dumbbell)
3 Sets
10 Reps
5
Chest Fly (Machine)
3 Sets
10 Reps
6
Reverse Pec Deck
3 Sets
10 Reps
7
Hammer Curl
3 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
Day 3
1
Kettlebell Swing
1 Set
2 Sets
10 Reps
20 Reps
2
Chin-Up (Bodyweight)
3 Sets
8 Reps
3
Front Squat (Barbell)
3 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
5
Bench Press (Dumbbell)
3 Sets
10 Reps
6
Lateral Raise (Cable)
3 Sets
10 Reps
7
Lying Leg Curl
3 Sets
8 Reps
8
Seated Calf Raise
3 Sets
12 Reps