Full Body Strength & Volume
An intermediate to advanced Full Body program balancing heavy compound lifts with high-rep accessory work for comprehensive development.
3 days a week · 10 weeks · Intermediate · day 1 free, the rest with Pro
Day 1 - Total Body A (Power Emphasis) — Heavy squats, bench, and explosive pulling
- Barbell Squats: 4 × 5-8, rest 3 min
- Barbell Bench Press: 4 × 5-8, rest 3 min
- Deadlifts (Conventional or Sumo): 3 × 3-5, rest 4 min (Heavy triple or 5RM work.)
- Dumbbell Lateral Raises: 3 × 12-15, rest 1 min
- Plank: 3 × 60 seconds, rest 1 min
Day 2 - Active Recovery — Light cardio, foam rolling, stretching
Rest day.
Day 3 - Total Body B (Hypertrophy Focus) — Volume for overall muscle growth and balance
6 exercises (Pro).
Day 4 - Rest — Complete rest and muscle repair
Rest day.
Day 5 - Total Body C (Accessory & Conditioning) — Targeting minor muscle groups and improving work capacity
7 exercises (Pro).
Run day 1 with no account