Full Body Program

	B	C	D	E	F	G	H	I	J	K	L	M
1	Full Body Split
2	Full Body Split
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4	Day 1		Total sets = 22
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6		Warm-up	Set 1		Set 2		Set 3		Set 4		Rest Period	Exercise Notes
7	Exercise	Set(s)	RIR	Reps	RIR	Reps	RIR	Reps	RIR	Reps	(minutes)	Exercise Notes
8	Leg Press	N/A	3	10	2	10	2	10	1	10	2+	-
9	Flat BB Bench Press	N/A	2	6	2	6	2	6	1	6	2+	-
10	Calf Press (Smith)	N/A	–	15	–	15	–	15	–	15	1+	-
11	Chest Supported Row	N/A	3	12	2	12	2	12	0-1	12	2+	-
12	Lateral Raise Machine	N/A	3	10	2	10	0	MR			1+	-
13	Cable Tricep Extension	N/A	2	12	2	12	0-1	12			1+	Pull-downs.
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15	Day 2		Total sets = 21
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17		Warm-up	Set 1		Set 2		Set 3		Set 4		Rest Period	Exercise Notes
18	Exercise	Set(s)	RIR	Reps	RIR	Reps	RIR	Reps	RIR	Reps	(minutes)	Exercise Notes
19	Overhead BB Press	N/A	2	6	2	6	2	6	0-1	6	2+	-
20	Pull-up	N/A	2	10	2	10	2	10	1	10	2+	Weighted or assisted to achieve RIR for given reps.
21	Leg Extension	N/A	3	10	2	10	1	10			1+	-
22	Leg Curl	N/A	3	15	2	15	1	15			1+	-
23	Chest Flye	N/A	3	12	2	12	2	12	1	12	1+	Pec deck or cables as preferred.
24	DB Curl	N/A	2	12	2	12	0	12			1+	Any variant.
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26	Day 3		Total sets = 22
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28		Warm-up	Set 1		Set 2		Set 3		Set 4		Rest Period	Exercise Notes
29	Exercise	Set(s)	RIR	Reps	RIR	Reps	RIR	Reps	RIR	Reps	(minutes)	Exercise Notes
30	Sumo Deadlift	N/A	3	8	2	8	2	8	2	8	3+	-
31	Flat BB Bench Press	N/A	2	12	2	12	1	12			2+	-
32	Chest Supported Row	N/A	2	8	2	8	1	8	0	MR	2+	-
33	Cable Lateral Raise	N/A	3	15	2	15	1	15	0	MR	1+	Narrow cables.
34	Cable Tricep Extension	N/A	2	8	2	8	1	8	0	MR	1+	Overhead.
35	Free Abs Exercise	N/A	2	15	2	15	0-1	15			1+	Any ab focused exercise.
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37	Day 4		Total sets = 23
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39		Warm-up	Set 1		Set 2		Set 3		Set 4		Rest Period	Exercise Notes
40	Exercise	Set(s)	RIR	Reps	RIR	Reps	RIR	Reps	RIR	Reps	(minutes)	Exercise Notes
41	Bulgarian Split Squat	N/A	2	8	2	8	1	8	1	8	2+	-
42	Overhead BB Press	N/A	2	10	2	10	2	10	0-1	10	2+	-
43	Rear Delt Flye	N/A	3	12	2	12	2	12	0	MR	1+	Cables or reverse pec deck as preferred.
44	Calf Press (Smith)	N/A	–	15	–	15	–	15	–	15	1+	-
45	Incline Cable Chest flye	N/A	3	12	2	12	1	12			1+	-
46	DB Curl	N/A	2	8	2	8	1	8	1	8	1+	Any variant.
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48	Day 5		Total sets = 24
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50		Warm-up	Set 1		Set 2		Set 3		Set 4		Rest Period	Exercise Notes
51	Exercise	Set(s)	RIR	Reps	RIR	Reps	RIR	Reps	RIR	Reps	(minutes)	Exercise Notes
52	Flat BB Press	N/A	2	3	1	3	1	3	1	3	3+	-
53	Pull-up	N/A	2	8	2	8	2	8	0-1	8	2+	Weighted or assisted to achieve RIR for given reps.
54	Leg Curl	N/A	3	15	2	15	2	15	0-1	15	1+	-
55	Leg Extension	N/A	2	8	2	8	1	8	0	MR	1+	-
56	Incline Crunch	N/A	2	15	2	15	1	15	0-1	15	1+	-
57	Reverse Crunch	N/A	2	12	2	12	1	12	0-1	12	1+	-
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