Full/Push/Pull

Full Body + Push + Pull

3x a day workout. Each day focuses on 1-2 big compound movements, with max reps of 5, and last set is AMRAP. General template is taken from reddit PPL. Hypertrophy focused movements are 8-12 rep range. Once you hit 12 reps, move up in weight. If you can't get at least six reps, drop in weight. General RIR should be around 1 for each final set of each hypertrophy/isolation movement, with big compounds should be AMRAP for the final set. If you hit five or more reps, move up in weight. 3 or less, stay at the same weight following week, and then drop if you still can't hit five or more reps. General rest times in between sets should be around one minute to one and a half.

After eight weeks, move onto a different program of deload for at least one week before restarting.

Majority of exercises should be doable with a garage gym setup, or a power rack with a cable setup, dumbbells, and barbells.

Full Body + Push + Pull

3x a day workout. 

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Barbell Row

Lat Pulldown

Seated Row (Cable)

Face Pull

Standing Calf Raise

Pull (B) 

Bench Press (Barbell)

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Lunge (Dumbbell)

Skull Crusher (Barbell)

Push (A) 

Push (B) 

Deadlift (Barbell)

Pull (A)

Compound lifts are 5 sets of 5 reps. Last set is AMRAP. Hypertrophy are 3 sets of 8-12 

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