Unlock your full potential with the Full Body 3x a Week Lanca Style program! Over 13 weeks, you'll engage in a balanced mix of strength training that targets all major muscle groups, ensuring comprehensive development and improved performance. With three sessions each week, you'll focus on effective exercises like the Seated Military Press, Squats, and Pull-Ups, all designed to build strength and endurance. Perfect for those with garage gym setups, this program is your path to a stronger, more resilient body. Get ready to elevate your fitness game!

Programm for those who know their was around free weights and are short one time.

Full Body 3x a week Lanca style

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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

Seated Military Press (Barbell)

Squat (Barbell)

Wide Grip Pull-Up

Incline Bench Press (Dumbbell)

Walking Lunge (Dumbbell)

Upright Row (Barbell)

One Arm Lateral Raise (Cable)

Shoulder focus

Deadlift (Barbell)

Chin-Up (Weighted)

Bench Press (Smith Machine)

Face Pull

Chest focus

Dip (Bodyweight)

Leg Press

T-Bar Row

Lateral Raise (Dumbbell)

Back focus

Wide Grip Lat Pulldown

Rear Delt Row

Bench Press (Close Grip)

Single Arm Row (Dumbbell)

Dip (Weighted)

Pullover (Dumbbell)

Lat Pulldown (Close Grip)

Bent Over Row (Barbell)

Chin-Up (Bodyweight)

Pull-Up (Bodyweight)

Incline Bench Press (Barbell)

Bench Press (Barbell)

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