Full body program (can do as many times a week as u like)

Written on 02/21/2025
Nicholas Maiurro

Full body program style 1

 

  • Calf raises, 4 sets, 10-20 reps

  • Hack squats, 2 sets- 8-12 reps

  • Incline barbell, 2 sets, 8-12 reps

  • Chest machine flys, 2 sets, 8-12 reps

  • Lat-pulldowns, 2 sets, 8-12 reps drop set Pull-ups

  • Rows, 2 sets 8-12 reps

  • Lateral raises superset with rear-delt flys, 2 sets, 8-12 reps

  • Tricep pushdowns superset with bicep curls, 2 sets, 8-14 reps

  • Abs hanging leg raises, 2 sets, 10-20 reps

 

Full body program style 2

 

  • Lateral raises superset with rear-delt flys, 2 sets, 8-12 reps

  • Hack squats, 2 sets- 8-12 reps

  • Incline chest press/Dumbbells, 2 sets, 8-12 reps

  • Chest cable flys, 2 sets, 8-14 reps

  • Lat-pulldowns, 2 sets, 8-12 reps drop set Pull-ups

  • Rows, 2 sets 8-12 reps

  • Tricep pushdowns superset with bicep curls, 2 sets, 8-14 reps

  • Calf raises, 4 sets, 10-20 reps

  • Abs hanging leg raises, 2 sets, 10-20 reps

  • Forearm curls, 2 sets, 10-20 reps