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week 6-8
week 3–5
FULL BODY 1
  1. Bridge 4×12-15
(4 approaches, each exercise 12-15 times)
2. Lunges with barbell 4×12
(4 approaches, each exercise 12 times)
(between legs rest for 1 to 2 minutes)
3. Superset
(3 approaches, each exercise 8-10 times)
Bench Press 3×8-10
Horizontal pull 4×8-10
4. Superset
(4 approaches, each exercise 8-12 or 12-15 times)
Rear delta dumbbells 4x8-12
Press curls 4×15-20

(4 approaches, each exercise 8-10 times)
FULL BODY 2
1. Split squat with dumbbells 4×10
(4 approaches, each exercise 10 times)
(between legs rest for 1 to 2 minutes)
2. Superset
(4 approaches, each exercise 10-15 times)
Sitting down Exercises 4x12-15
Upper Block Back Pull 4×10-12
3. Superset
4 approaches of 10-12 times
Side swings 4×10-12
Shin curls 4×8-10
4 approaches of 8-10 times
4. Stretch Toe Press 3x20
FULL BODY 3
  1. Deadlift 4×10-12
(4 approaches, each exercise 10-12 times)
2. Back supine curls 4×12-15
(4 approaches, each exercise 12-15 times)
3. Superset
(4 approaches, each exercise 8-10 times)
Dumbbell press 4×8-10
Pulling with a wide grip from the top 4×8-10
4. Leg press 3×15-20