OFFICIAL PLAN · FREE

ADERAP: Athletic 3-Day Full Body

3 DAYS · ADVANCED · BARBELL, BODYWEIGHT, CABLE, DUMBBELL, KETTLEBELL, MACHINE, WEIGHTED BELT

Full Body 1 — Front Squat & Vertical

  1. 90/90 Hip StretchLegs
  2. World's Greatest StretchLegs
  3. Frog StretchLegs
  4. WindmillCore
  5. Front SquatLegs
  6. Single-Leg Romanian DeadliftLegs
  7. Calf RaiseLegs
  8. Weighted Pull-UpBack
  9. Weighted DipChest
  10. Overhead PressShoulders

Full Body 2 — Unilateral & Chest

  1. 90/90 Hip StretchLegs
  2. World's Greatest StretchLegs
  3. Frog StretchLegs
  4. Cossack SquatLegs
  5. Bulgarian Split SquatLegs
  6. Lying Leg CurlLegs
  7. Seated Calf RaiseLegs
  8. Machine Chest PressChest
  9. Single-Arm Lat PulldownBack
  10. Face PullShoulders

Full Body 3 — Deadlift & Incline

  1. 90/90 Hip StretchLegs
  2. World's Greatest StretchLegs
  3. Frog StretchLegs
  4. Kettlebell Turkish Get-UpCore
  5. DeadliftBack
  6. Leg ExtensionLegs
  7. Incline Bench PressChest
  8. Chest-Supported RowBack
  9. Lateral RaiseShoulders
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