Full body strength - upper/lower

**Full Body Strength** is a comprehensive 12-week program designed to sculpt and build muscle through a balanced approach to strength training. With 24 sessions spread across the weeks, you'll engage in a variety of exercises targeting all major muscle groups, ensuring a well-rounded fitness experience. Each workout lasts approximately 110 minutes, making it ideal for those ready to commit to an intermediate-level challenge. Equip yourself with access to a full gym, and get ready to transform your strength and physique!

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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

Farmer's Walk (Weighted)

Single Arm Row (Dumbbell)

Face Pull

Wide Grip Lat Pulldown

Inverted Row

Good Morning

Clean and Jerk

Landmine Twist

Wide Grip Pull-Up

Ylävartalo

Stair Climber

Single Leg Press

Hip Thrust (Machine)

Deadlift (Barbell)

Box Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Dumbbell)

Goblet Squat

Alavartalo

Kettlebell Swing

Hip Abductor (Machine)

Leg Press

Lying Leg Curl

Leg Extension

Lunge (Dumbbell)

Split Jerk

Bench Press (Barbell)

Hammer Curl

Tricep Rope Push Down (Cable)

Seated Row (Cable)

Dip (Bodyweight)

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