OFFICIAL PLAN · FREE

ADERAP: Full Body (Home Gym)

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

Full Body A

  1. SquatLegs
  2. Bench PressChest
  3. Barbell RowBack
  4. Overhead PressShoulders
  5. Romanian DeadliftLegs

Full Body B

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

Full Body C

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