OFFICIAL PLAN · FREE

ADERAP: Full Body (Home Gym)

3 DAYS · INTERMEDIATE · BARBELL, CABLE, DUMBBELL, MACHINE

Full Body A

  1. Squat
    SquatLegs
  2. Bench Press
    Bench PressChest
  3. Barbell Row
    Barbell RowBack
  4. Overhead Press
    Overhead PressShoulders
  5. Romanian Deadlift
    Romanian DeadliftLegs

Full Body B

  1. Deadlift
    DeadliftBack
  2. Incline Dumbbell Press
    Incline Dumbbell PressChest
  3. Lat Pulldown
    Lat PulldownBack
  4. Arnold Press
    Arnold PressShoulders
  5. Bulgarian Split SquatLegs
  6. Calf Raise
    Calf RaiseLegs

Full Body C

  1. Front Squat
    Front SquatLegs
  2. Close-Grip Bench PressChest
  3. Pull-Up
    Pull-UpBack
  4. Hip ThrustLegs
  5. Lateral Raise
    Lateral RaiseShoulders
  6. Barbell Curl
    Barbell CurlArms
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