Full Body Intense

3-4 day full body routine focused on hypertrophy and heavy compound lifts.

Distribute the main compound lifts evenly throughout the week. Use accessories to complement the main lifts depending on fatigue.

Strength-focused training with frequency 3 for each muscle group.

Do the routine and check off each exercise when you finish. Click the weekly selector to change the week, or click the week to see your yearly progress.

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Heavy Compounds

Legs

Squat ✓ Leg Press ✓ Hip Thrust ✓

Back

Deadlift ✓ Pull Ups ✓ Bent Over Row ✓

Push

Bench Press ✓ Overhead Press ✓ Lying Triceps Extension ✓

Work ✓ Sick / injury ✓ Social event ✓ Travel / holidays ✓ Other ✓

Have doubts? Check the guide.