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Month 3-4. week 5-8
Training Schedule
Training 1/Training 2/Rest/Rest/Training 3/Training 4/Rest/Rest/Rest again
FULL BODY 1
1. Squat with barbell 4 × 8-12
2. Incline dumbbell 4 × 10-12
3. Chest down in a crossover 4 × 10-12
Shoulder crossover swings 4 × 10-12
Triceps curls handle 3 × 10-12
4. Superset
FULL BODY 2
1. Deadlift 4 × 10-12
2. Shin curls 4 × 10-12
3. Pull-ups wide 4 × 10-12
Gravitron, own weight, or with extra weight
Calves sitting 4 × 10-12
Incline barbell 4 × 10-12
4. Superset
Rear delta crossover 4 × 10-12
Biceps EZ bar 3 × 10-12
5. Superset
FULL BODY 3
1. Leg press wide-high 4 × 10-12
2. Dumbbell press horizontally 4 × 10-12
Butterfly 4 × 10-12
Calves in the leg press 4 × 10-12
3. Superset
Boring bar 4 × 10-12
Triceps rope 3 × 10-12
4. Superset
FULL BODY 4
1. Hyperextension with one leg 4 × 10-12
Supine Deadlift 4 × 10-12
Dumbbell press 4 × 10-12
2. Superset
Pulling with narrow parallel from above 4 × 10-12
Toe Press 4 × 10-12
3. Superset
Rear delta crossover 4 × 10-12
Biceps rope 4 × 10-12
4. Superset