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week 3-5
week 1–2
FULL BODY 1
  1. Leg press 2×12-15
(2 approaches, each exercise 12-15 times)
2. Bench Press 2×12-15

(2 approaches, each exercise 12-15 times)
3. Horizontal block pull 2×12-15
(2 approaches, each exercise 12-15 times)
4. Stretch 2×12-15
(2 approaches, each exercise 12-15 times)
5. Superset
Biceps hammer 2×12-15
French press 2×12-15
(2 approaches, each exercise 12-15 times)
FULL BODY 2
1. Hyperextension 2×12-15
(2 approaches, each exercise 12-15 times)
2. Dumbbell Press 2×12-15
(2 approaches, each exercise 12-15 times)
3. Upper block pull with a wide grip 2×12-15
(2 approaches, each exercise 12-15 times)
4. Dumbbell press 2×10-12
(2 approaches, each exercise 10-12 times)
5. Hammers 2×10-12
(2 approaches, each exercise 10-12 times)
FULL BODY 3
1. Split squat with dumbbells 2×10-12
(2 approaches, each exercise 10-12 times)
2. Superset
(2 approaches, each exercise 12-15 times)
Chest presses 2x12-15
Pullover with rope 2×12-15
5. Superset
(2 approaches, each exercise 12-15 times)
Squat press 2×12-15
Standing calves 2×12-15
Side swings 2×12-15
(2 approaches, each exercise 12-15 times)
4. Rear delta 2×12-15
(2 approaches, each exercise 12-15 times)