Full Body Intense

How to use this full body routine

1. Open the routine: Full Body Intense
2. Follow the exercises in the weekly order you use
3. Tap each one when done
4. Repeat next week

Who this routine is for

This Full Body Intense routine is for people who want to train the whole body several times per week, with a focus on strength and hypertrophy.

It works best if you can train 3 or 4 days per week and want to practice the main lifts frequently.

How this routine works

Each week combines:

• Heavy compounds like squats, deadlifts, presses, and pull-ups
• Accessories to build volume in legs, chest, back, and arms

Training 3 or 4 days per week is ideal for this routine. In each session, prioritize 3 or 4 compounds so you do not overload your back, and distribute accessory work through the week based on preference.

Simple rules

• Prioritize heavy compounds in each session
• Use accessories to add volume without interfering with the main lifts
• If you run short on time or fatigue builds up, cut accessories first

What to watch

If fatigue builds up in your lower back, shoulders, or elbows:

• reduce accessory volume
• keep the main compounds in place
• avoid failing every exercise

Start using this routine

→ Full Body Intense