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week 3-5
week 1–2
FULL BODY 1
1. Squat with barbell on shoulders 3×8
(3 approaches, each exercise 8 times)
2. Superset
(3 approaches, each exercise 10-12 times)
Shin curls 3x10-12
Dumbbell bend press 3×8-10
3. Superset
(3 approaches, each exercise 8-10 times)
Stretch 3×8-10
Bench press 3×8-10
4. Superset
(3 approaches, each exercise 12 times)
Biceps on a Scott Bench 3×12
Triceps rope 3×12
FULL BODY 2
  1. Split squat with dumbbells 3×10
(3 approaches, each exercise 10 times)
2. Deadlift 3×8-10
(3 approaches, each exercise 8-10 times)
3. Superset
(3 approaches, each exercise 8-10 times)
Bench Press 3×8-10
Upper block pull 3×8-10
4. Superset
(3 approaches, each exercise 8-10 times)
Side swings 3×8-10
Biceps barbell 3×8-10
5. Superset
(3 approaches, each exercise 10 times)
French press 3x10-12
Standing calves in the squat 3×10-12
FULL BODY 3
1. Gakk squat 3×8-10
(3 approaches, each exercise 8-10 times)
2. Superset
(3 approaches, each exercise 10-12 times)
Chest presses in the butterfly 3x10-12
Shin curls 3×8-10
3. Superset
(3 approaches, each exercise 8-10 times)
Pullover 3×8-10
Biceps with handle 3×8-10
4. Superset
(3 approaches, each exercise 8-10 times)
Dumbbell press 3×8-10
Rear delta abductions 3×10-12
5. Press curls 3×MAX