OFFICIAL PLAN · FREE

ADERAP: Full Body, Upper, Lower

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

Full Body

  1. Squat
    SquatLegs
  2. Bench Press
    Bench PressChest
  3. Deadlift
    DeadliftBack
  4. Pull-Up
    Pull-UpBack
  5. Overhead Press
    Overhead PressShoulders
  6. Romanian Deadlift
    Romanian DeadliftLegs
  7. Lat Pulldown
    Lat PulldownBack

Upper

  1. Bench Press
    Bench PressChest
  2. Incline Dumbbell Press
    Incline Dumbbell PressChest
  3. Barbell Row
    Barbell RowBack
  4. Overhead Press
    Overhead PressShoulders
  5. Cable Fly
    Cable FlyChest
  6. Face Pull
    Face PullShoulders
  7. Tricep Pushdown
    Tricep PushdownArms
  8. Barbell Curl
    Barbell CurlArms

Lower

  1. Squat
    SquatLegs
  2. Romanian Deadlift
    Romanian DeadliftLegs
  3. Leg PressLegs
  4. Bulgarian Split SquatLegs
  5. Leg Curl
    Leg CurlLegs
  6. Calf Raise
    Calf RaiseLegs
  7. Hip ThrustLegs
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