Get a full body workout in 3 days per week:
Your 3-day workout will be divided into three sessions: pull, push and supersets. You should target each muscle twice a week. The third session will encourage you to push yourself harder.
The first two sessions of the week are divided into sections. Warm-ups are used to prepare you for the weight’s sessions. Instead of using a treadmill, you will use bodyweight and bands to get ready. You will then work on your strength. You are encouraged to increase the weights that you use by a small amount each week.
You should also try to maximize volume over the next one to three months. You will add one rep per week to your weekly total. Lastly, you have to add accessory work. You add exercises to the body that help strengthen muscle groups or are lacking in general.
Day One: Push Workout
Warm-up
Banded Pull Away
Gorilla Stretch
Cat-camel Stretch
Round One
Goblet Squats 4×5
Floor Press 4×5
Round Two
Leg Press 3×8 – 12
Landmine Press 3×8 – 12
Round Three
Leg extension 3×12
Pallof Press 3×12.
Day Two: Pull Workout
Warm-up
Standing banded Hip thrusts
Bridge with banded glute
Pull down bands.
Round One
Pull-ups 3×5 (if needed, with assistance)
Rack pulls 3×5.
Round Two
Hip thrusts from 3×8 to 12.
Close-grip lats pulldown 3×8-12
Round Three
The hamstring curls 3×12
Cable Rotations 3×12
Day Three: Supersets
The supersets must be done back-to-back, with no rest between.
First Superset
Hack squats 3×8 to 12.
Kettlebell deadlift from 3×8 to 12.
Second Superset
Dumbbell incline presses 3×8 to 12.
Rows 3×8 and 12 bent over.
Third Superset
Press dumbbells with one-arm kneeling 3×12.
Single-arm rows 3×8 to 12.
