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week 6-8
week 3–5
FULL BODY 1
  1. Leg press 3×12-15
(3 approaches, each exercise 12-15 times)
2. Bench Press 3×12-15

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