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

Full Body 2 — Unilateral & Chest

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

Full Body 3 — Deadlift & Incline

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