Free workouts
Full Body Workout:
Goal:
The goal of this workout is to focus the majority of effort on compound lifts to increase full body strength gains.
Structure:
This workout is structured for 3 days a week of training and the remainder of the week would be recovery days. Ideally these recovery days would be active recovery. Examples include, light walks and hikes, playing an enjoyable sport, or riding a bike.
How to use:
The first column will tell you what day and exercise you should be doing. The second column will tell you how many sets and reps to do. The sets being the first number and the reps being the second two numbers. The reps should take place in this range and each week your goal should be to either increase the weight and reduce reps or increase reps with the same weight. The remainder columns will give you a place to track this progress and improve each week. For example if you saw Squats | 3x6-12 |, you would perform anywhere from 6 to 12 squats for 3 sets.
