Full Body inspiration, EOD, 4, 3, 2 times a week

My tips and experience:

Its not a full program just more like a sample, you can train full body 4x 3x 2x a week or eod to make great gains. 

Here I train 1 set or rarely 2 sets for an exercise, to failure or close to it. I would say start everything with 1 set and after some time add one more if you are able to regenerate.

You can experiment with reps, get at least 5 reps, if you do more reps like 12 focus on technique in every rep (dont mind low rep propaganda, its not always that 5 reps that will stimulate growth, AND doing more reps you can focus on technique which can be more beneficial).

You can swap exercise order how you like (I personally mix between different body parts so first is chest exercise, second back etc.) 

You can experiment with different exercises, I dont have access to much machines thats why it looks how it looks. I’ve just added straight arm pulldown, but I need to check if it works.

You can use supersets but here I dont recommend superset two compound exercises together.

Rest between exercises as much as you need to.

I progress by getting to some rep range, then I add weight. 

You can add some exercises like abs, calves or forearms.

You can do ABAB style workouts, so exercises on day A would be different than day B, or switch only some of exercises, not all of them.

Remember about diet, if you lack some calories or protein it may hurt you more than bad workout.

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Week 1

Week 2

Week 3

Week 4

Incline Bench Press (Dumbbell)

Dip (Weighted)

V-Handle Tricep Pushdown (Cable)

Overhead Press (Barbell)

Lateral Raise (Cable)

Lat Pulldown

Barbell Row

Straight Arm Pulldown

Bicep Curl (Cable)

Hack Squat

Romanian Deadlift (Barbell)

Leg Press

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