FULL BODY 1

1. Squat with barbell 3×8-10

(3 approaches, each exercise 8-10 times)

Push-ups from bars
with own weight 4x8-10

Horizontal block pull with wide grip 4×8-10

(4 approaches, each exercise 8-10 times)

Stretch with barbell 4×8-10

French press 4×8-10

(4 approaches, each exercise 8-10 times)

(4 approaches, each exercise 8-10 times)

Hammers 4x8-10

Press curls 4×MAX

If it's hard with your own weight, then push-ups in the gravitron.
If it's easy - push-ups with extra weight

FULL BODY 2

1. Deadlift 4×8-10

(4 approaches, each exercise 8-10 times)

(4 approaches, each exercise 8-10 times)

Downward crossover derailment 4x8-10

Pullover with rope 4× 8-10

(4 approaches, each exercise 8-10 times)

Bench Press 4×8-10

Rear delta with dumbbells 4×10-12

(4 approaches, each exercise 8-10 times)

Biceps barbell 4x8-10

Standing calves 4×10-12

FULL BODY 3

1. Split squat with dumbbells 3×8-10

(3 approaches, each exercise 8-10 times)

(4 approaches, each exercise 8-10 times)

Bench Press 4x8-10

Bench press 4×8-10

(4 approaches, each exercise 8-12 times)

Side swings 4×8-12

Biceps rope 4×8-10

(4 approaches, each exercise 8-10 times)

Triceps Extension 4x8-10

Stretch Toe Press 4×12-15