Minimal brain usage full body 3 times a test

Unlock your full potential with the Minimal Brain Usage Full Body program, designed for efficiency and effectiveness over 12 weeks. This straightforward plan requires just three sessions per week, utilizing a mix of machines and free weights to target all major muscle groups. With a focus on high-intensity workouts, you’ll build strength and endurance without overthinking your routine. Get ready to transform your fitness journey with minimal fuss and maximum results!

This program can be ran by everyone even athletes ( martial arts, running , team sports )!!

Exercises can be subbed depending on available equipment ex: hack squat can be subbed for any other squat pattern or leg press

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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

Hack Squat

Chest Press (Machine)

Wide Grip Lat Pulldown

Lateral Raise (Cable)

Bicep Curl (Dumbbell)

Shoulder Press (Machine)

Single Arm Tricep Extension (Cable)

Single Arm High Row (Cable)

Seated Row (Cable)

Lying Leg Curl

Chest Fly (Machine)

Incline Bench Press (Smith Machine)

Bicep Curl (Cable)

Leg Extension

Chest Supported Row (Machine)

Kelso Shrug

Straight Leg Calf Raise

Leg Curl

Just go through the motions very far from failure 

Week one is aclimation week

Week one is acclimation week 

Acclimation week 

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