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week 3-5
week 1–2
FULL BODY 1
  1. Pit squat 2×12-15
(2 approaches, each exercise 12-15 times)
2. Sitting up 2×12-15
(2 approaches, each exercise 12-15 times)
3. Wide grip push-ups 2×12-15
(2 approaches, each exercise 12-15 times)
4. Horizontal pull 2×12-15
(2 approaches, each exercise 12-15 times)
5. Dumbbell press 2×12-15
(2 approaches, each exercise 12-15 times)
6. Superset
Biceps hammer 2×12-15
Twists on the abs 2×12-20
(2 approaches, each exercise 12-15 times)
You can use a dumbbell or a weight
FULL BODY 2
  1. Lunges on the spot 2×10-12
(2 approaches, each exercise 10-12 times)
2. Hyperextension 2×12-15
(2 approaches, each exercise 12-15 times)
3. Upper block pull with narrow parallel grip 2×12-15
(2 approaches, each exercise 12-15 times)
4. Side-to-side swings 2×12-15
(2 approaches, each exercise 12-15 times)
5. Superset
Triceps curls 2×12-15
Shin curls 2×12-15
(2 approaches, each exercise 12-15 times)
FULL BODY 3
1. Leg press with wide and high leg position 2×12-15
(2 approaches, each exercise 12-15 times)
2. Flexions 2×12-15
(2 approaches, each exercise 12-15 times)
Forward swing 2×12-15
(2 approaches, each exercise 12-15 times)
4. upper block pull with a wide grip 2×12-15
(2 approaches, each exercise 12-15 times)
5. Push-ups from the bar with narrow grip 2×12-15
(2 approaches, each exercise 12-15 times)
6. Stretch-to-toe press 2×15-20
(2 approaches, 15-20 times each exercise)