Chris' bar and dumbell fullbody

Program Description

Designed for me, novice lifter (returning to lifting after over a decade out) using minimal equipment. 3 days full body/upper hybrid. I've added the two 'accessories' days as sometimes I like to do something on the off days, probably a bit much for the shoulder girdle to do all 5 days all 12 weeks. Starts with light week, which repeats at weeks 5 and 9 because I'm at the end of a 3 month cut, am old and creaky, and this was designed to do after 3 months of heavy training. If you're a beginner and not in your 40s yet, this is probably a bit OTT, and you won't need the deloads but this otherwise is a fairly high intensity, high volume program so tweak it if needs be. Progression: Establish working weights. Start at the bottom of the rep range. Aim to add a rep each week or each session, if possible. At the top of the rep range, increase weights by 5 kg for compound, 2.5 for single joint, and drop back down to the bottom of the rep range. Rinse and repeat. There's no direct abs work here as I do these during the day working from home. You'll likely want to add leg raises, ab/barbell roll out, or hanging leg raises. Any feedback, welcome to improve.

Program Overview

To Start The Program