OFFICIAL PLAN · FREE

ADERAP: Full Body 3x

3 DAYS · BEGINNER · BARBELL, BODYWEIGHT, BOX, DUMBBELL, MACHINE

Full Body A

  1. Pull-Up
    Pull-UpBack
  2. Dumbbell Bench Press
    Dumbbell Bench PressChest
  3. Hip ThrustLegs
  4. Dumbbell Shoulder Press
    Dumbbell Shoulder PressShoulders
  5. Bulgarian Split SquatLegs

Full Body B

  1. Incline Dumbbell Press
    Incline Dumbbell PressChest
  2. Nordic CurlLegs
  3. Arnold Press
    Arnold PressShoulders
  4. Step Up
    Step UpLegs
  5. Lateral Raise
    Lateral RaiseShoulders
  6. Calf Raise
    Calf RaiseLegs

Full Body C

  1. Pull-Up
    Pull-UpBack
  2. Dumbbell Fly
    Dumbbell FlyChest
  3. Hip ThrustLegs
  4. Rear Delt FlyShoulders
  5. Overhead Tricep Extension
    Overhead Tricep ExtensionArms
  6. Hammer Curl
    Hammer CurlArms
Browse the full plan library