MORE PROGRAM DETAILS
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Full Body
A 2-3 day/wk, full body weight training program designed to improve strength and hypertrophy.
Overview
The Full Body is a continuation of the 2-3 day per week Beginner routine, but this program includes progressive overloading. It is designed to target strength and hypertrophy. If you’ve taken an appropriate amount of time to learn the basics, this will be an easy transition from the Beginner. If you enjoy a 2-3x/week schedule but want more variety, the Full Body is a great place to hang out.
Optional Modifications
For dips, do them instead of the DB bench press every other month. Keep sets and reps the same. Bulgarian split squats can be substituted for BB Reverse Lunges. Do not eliminate Reverse Lunges completely.
For extra arm work, split your biceps and triceps between two days (e.g. biceps on Monday and triceps on Wednesday), start with only one additional exercise, and follow the rep/set scheme listed for the last exercise of that day.
A 45 degree hip extension or GHD can be substituted for Superman. Maintain the time per set.
