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Full Body - 3x - Najnovije

The document outlines a 4-week training program with full body workouts performed 3 times per week. Each workout includes 3 sets of various exercises targeting different muscle groups. The rep and weight amounts prescribed for each exercise are detailed. The program progresses over the 4 weeks by increasing weight and decreasing reps for some exercises. A breakdown of weekly volume for each muscle group is also provided.

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Antonio Krčmar
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87 views9 pages

Full Body - 3x - Najnovije

The document outlines a 4-week training program with full body workouts performed 3 times per week. Each workout includes 3 sets of various exercises targeting different muscle groups. The rep and weight amounts prescribed for each exercise are detailed. The program progresses over the 4 weeks by increasing weight and decreasing reps for some exercises. A breakdown of weekly volume for each muscle group is also provided.

Uploaded by

Antonio Krčmar
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd

Week 1 = 4x Week 2 = 3x

Full body 1 S. Reps T.R. Weig. Full body 1 S.


1. A Dips 4 5,5,5,5 20 1. A Dips 4
2. B Neutral grip pullups 4 5,5,5,5 20 2. B Neutral grip pullups 4
3. A Incline dumb. bench 3 8,8,8 24 14kg 3. A Incline dumb. bench 3
4. B Australian rows 3 12,10,10 32 4. B Australian rows 3
5. Barbell Squat 3 8,8,7 23 20kg 5. Barbell Squat 3
6. Romanian deadlift 3 12,12,12 32 30kg 6. Romanian deadlift 3
7. A Skullcrushers 3 12,12,12 32 8kg 7. Glute raises 3
8. B Incline curls 3 10,10,8 28 8kg 8. A Skullcrushers 3
9. 9. B Incline curls 3
10. 10.

Full body 2 S. Reps T.R. Weig. Full body 2 S.


[Threaded comment
1. Pike pushups 1. Pike pushups 3
Your version of Excel
2. Deadlift 3 6,6,6 70kg 2. Deadlift 3 allows you to read th
3. Squat 3 10,10,10 20kg 3. Lunges 3 threaded comment;
4. A Bench press 3 10,9,9 50kg 4. A Incline bench press 3 however, any edits to
it will get removed if
5. B Pullups 4 4,4,4,4 5. B Pullups 4
the file is opened in
6. Hip thrusters 4 8,8,8, 60kg 6. Hip thrusters 3 newer version of
7. Calf raises 3 10,10,9 60kg 7. Calf raises 3 Excel. Learn more:
8. A Leg raises 3 12,10,12 8. A Leg raises 3 https://go.microsoft
om/fwlink/?
9. B Crunches 2 10,10 9. B Crunches 3
linkid=870924
10. 10.
Comment:
Overhead press:
30kg = 7,7,6

Full body 3 S. Reps T.R. Weig. Full body 3 S.


1. A Dips 1. A Dips 3
2. B Neutral grip pullups 4 6,6,6,5,5 2. B Neutral grip pullups 4
3. A Dumbell bench 3 12,10,10 16kg 3. A Dumbell bench 3
4. B Pendlay row 3 12,12,11 40kg 4. B Pendlay row 3
5. Front squat 5. Squat 3
6. Romanian deadlift 6. Romanian dum. deadlift 3
7. A Overhead extension 2 12,12, 7. A Overhead extension 2
8. B Rope curls 2 12,12, 8. B Rope curls 2
9. 9. Calf raises 3
10. 10.

Full body 4 S. Reps T.R. Weig. Week 2


1. Overhead press 3 6,5,5 30kg Muscle part S.
2. Deadlift Chest 16
3. Walking lunges 2 10,10 4kg Back 18
4. A Incline bench 3 7,10 40kg Shoulders 3
5. B Pullups Quads 9
6. Glute raises Hamstrings 9
7. Calf raises 3 12, 50kg Glutes 6
8. A Leg raises Calves 6
9. B Side raises Triceps 5
10. Biceps 5
Abs 6

Week 1
Muscle part S. Reps
Chest 16
Back 18
Shoulders 3
Quads 8
Hamstrings 6
Glutes 4
Calves 6
Triceps 5
Biceps 5
Abs 5
Week 2 = 3x Week 3 = 3x
Reps T.R. Weig. Full body 1 S. Reps T.R. Weig.
6,6,6,5 23 1. A Weighted pushups
6,6,6,5 23 2. B Neutral grip pullups
10,10,9 24 14kg 3. A Incline dumb. bench 3 9,9,8(F) 16kg
12,10,10 32 4. B Knee lever hold 4 6,6,6,6 sekundi
10-8-5-8 20-40 5. Barbell Squat 3 6,6,5,4 45kg
32 30kg 6. Bodyweight ham. curls 3 6,6,6
10,10,10,10 60kg 7. Glute raises 3 10,12,12 70kg
10,8,8 32 10kg 8. A Skullcrushers 10kg
10,10,8 28 10kg 9. B Incline curls 10kg
10.

29

[ThreadedReps
comment] T.R. Weig. Full body 2 S. Reps T.R. Weig.
Your version of Excel 1. Pike pushups
allows you8,8,7
to read this 70kg 2. Deadlift 4 6,6,6,6 75kg
threaded10,10,10
comment; 7kg 3. Lunges 3 10,9,9 10kg
however, any9,8, edits to 40kg 4. A Incline bench press 42.5kg
it will get removed if
5. B Pullups 4
the file is 8,7,8
opened in a 8,5,5,8(F)
newer version of 60kg 6. Hip thrusters 3 8,8,8 60kg
Excel. Learn more:
10,10,10 60kg 7. Calf raises 65kg
https://go.microsoft.c
8,8,8 8. A Leg raises 3 10,10,10
om/fwlink/?
linkid=870924 9. B Crunches 3 10,6,8,10
10.
Comment:
Overhead press:
30kg = 7,7,6 29

Reps T.R. Weig. Full body 3 S. Reps T.R. Weig.


8,8,5 1. A Dips 4 8,8,7,7
6,6,5 2. B Neutral grip pullups 4 6,6,6,6
9,9,9, 16kg 3. A Dumbell bench 16kg
4. B Knee lever hold
6,7,7,6 40kg 5. Squat 40kg
10,10,10 12kg 6. Romanian dum. deadlift 12kg
7. A Cable extension 3 15,13,12 12.5kg
8. B One arm cable curls 3 15,15,15 12.5kg
10,9,8 60kg 9. Calf raises 4 60kg
10.

31

Week 2 Week 3
Reps Muscle part S. Reps
Chest 7
Back 12
Shoulders 0
Quads 6
Hamstrings 7
Glutes 6
Calves 4
Triceps 3
Biceps 3
Abs 6

Ukupno: 54
Week 1 (4)
Upper body 1 S. Reps T.R. Weig.
1. A Dips 3 7,8,8 23 1.
2. B Neutral pullups 3 7,7,7 21 2.
3. A Incline dumbell press 3 8,8,8 24 16kg 3.
4. B Knee lever hold + Rows 3 5,5,5 + 8 4.
5. Pike pushups 3 10,8,7 5.
6. A Skullcrushers 3 10,8,8 10kg 6.
7. B Dumbell curls 3 12,8,8+4 10kg 7.
8. Dumbell shrugs 3 11,11,9 20kg 8.

24

Upper body 2 S. Reps T.R. Weig.


1. A Incline Bench press 3 8,8, 47,5kg
2. B Pullups 3 8,8,6,3
3. A Weighted pushups 3 6,5,13(0kg) 10kg
4. B T-bar row (Australian row) 3 (10,8,8)
5. Overhead press (dumbell) 3 (10,12kg = 7,8) 30kg
6. A Rope triceps extensions 3 (7.5kg = 10,9,[8+3(F)]) 12,5kg
7. B Rope curls 3 12,12 15kg
8. Dumbell shrugs 3 12,11,11 22kg

24

Lower body 1 S. Reps T.R. Weig.


1. Deadlift 3 6,6,6 80kg
2. Goblet squat 3 10,10,12 16kg
3. Glute raises 3 8,8,10 80kg
4. A Step ups 3 10,10,10 4kg
5. B Leg bodyweight curls 3 7,7,8
6. Calf raises 3 10,10,11 70kg
7. A Leg raises 3 12,10,10
8. B Crunches 2 12,10

(Pull ups) 2
(Pushups)
25
Lower body 2 S. Reps T.R. Weig.
1. Squat 3 8,8,5 40kg
2. Romanian dumb. deadlift 3 10,10,10 14kg
3. Hip thrusters (One leg) 3 (10,8,8+3) 60kg
4. A Lunges 3 10,9,10 10kg
5. B Ball curls 3
6. Calf raises (One leg) 3 (10,10,8) 5kg
7. A Leg raises 2 12,13
8. B Russian twists 3 10,10,10+6(0kg) 5kg

(Pike pushups)
(Chin ups)
23

Week 1 (4)
Muscle part S. Reps
Chest 12
Back 12
Shoulders 6
Quads 12
Hamstrings 12
Glutes 6
Calves 6
Triceps 6
Biceps 6
Abs 10
Traps 6
Week 2 (5)
Upper body 1 S. Reps T.R. Weig.
A Dips 3 8,8,9 chinups: 8
B Neutral pullups 4 8,6,7,7,6 expl. pullups 3,3 3
A Incline dumbell press 4 9,9,9,10 16kg
B Knee lever hold + Rows 3
Pike pushups 3 10,8,7
A Skullcrushers 3 11,9,9 10kg
B Dumbell curls 3 10,10,10 10kg
Dumbell shrugs 3 10,10,9+9 22kg

26
Week 1
Upper body 1 S. Reps T.R. Weig.
1. Deadlift
2. A Dips
3. B Neutral grip pullups
4. Pike pushups
5. A Incline dumbell bench
6. A Ring rows
7. A Skullcrushers
8. B Concentration curls
9. Calf raises
10.

Lower body 2 S. Reps T.R. Weig.


1. Handstand hold on wall
2. Knee lever hold
3. Squat
4. Romanian deadlift
5. Bench press
6. Lunges
7. Hamstring curls
8. Calf raises
9. A Leg raises
10. B Crunches

Upper body 3 S. Reps T.R. Weig.


1. Squat
2. A Incline bench
3. B Pullups
4. Overhead press
5. A Weighted pushups
6. B T-bar rows
7. Hip Thrusters
8. A Overhead extension
9. B One arm rope curls
10.
Week 2
Muscle part S. Reps
Chest 0
Back 0
Shoulders 0
Quads 0
Hamstrings 0
Glutes 0
Calves 0
Triceps 0
Biceps 0
Abs 0

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