Full Body 3x/Week (Novice Program)

Full Body 3x/Week program meant for Novice Lifters who want to build up their strength and aesthetics but may not really care about hyper-optimizing everything and want to stick to a few basic and easy-to-learn movements.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Bench Press (Barbell)

Wide Grip Lat Pulldown

Shoulder Press (Machine)

Chest Supported Upper Back Row (Machine)

Tricep Pushdown (Cable)

Preacher Curl (Machine)

Stiff Leg Deadlift

Leg Press

Seated Leg Curl (Machine)

Leg Extension

Full Body

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