Type:
Fullbody
Level:
Intermediate
Days per week:
3 days
Sex:
Male & Female
Relatively easy program to understand. It nicely illustrates the importance of making systematic progression to drive gains and increase the core lifts. I highly suggest people read the Training Primer I've prepared as you will understand all of training so much better afterward.
Day 1
Description is empty
Barbell squat
Sets: 5x5
Barbell bench press - medium grip
Sets: 5x5
Bent over barbell row
Sets: 5x5
Hyperextensions (back extensions)
Sets: 2x5
Crunches
Sets: 2x5
Day 2 - rest day
Description is empty
No exercises
Day 3
Description is empty
Day 4 - rest day
Description is empty
No exercises
Day 5
Description is empty
Barbell squat
Sets: 4x5, 1x3, 1x8
Barbell bench press - medium grip
Sets: 4x5, 1x3, 1x8
Bent over barbell row
Sets: 4x5, 1x3, 1x8
Dips - triceps version
Sets: 4x5, 1x3, 1x8
Barbell curl
Sets: 3x5-8
Triceps pushdown
Sets: 3x5-8
Day 6 - rest day
Description is empty
No exercises
day 7 - rest day
Description is empty
No exercises