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Full Body Training Plan

The document outlines a full-body weight training plan with a weekly schedule including three workout days focused on different muscle groups and a Pilates or active recovery day. Each workout day has specific exercises targeting glutes, hamstrings, quads, core, and power. Additionally, it provides tips for progress, nutrition, and recovery to enhance results.

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kristinavanzyl
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31 views2 pages

Full Body Training Plan

The document outlines a full-body weight training plan with a weekly schedule including three workout days focused on different muscle groups and a Pilates or active recovery day. Each workout day has specific exercises targeting glutes, hamstrings, quads, core, and power. Additionally, it provides tips for progress, nutrition, and recovery to enhance results.

Uploaded by

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

Full-Body Weight Training Plan

Weekly Schedule
Monday - Full Body A
Wednesday - Full Body B
Friday - Full Body C
Sunday - Pilates or Active Recovery

Full Body A - Glute & Hamstring Focus


- Goblet Squats - 3 sets of 10-12 reps
- Romanian Deadlifts (Dumbbells) - 3 sets of 10 reps
- Step-Ups (with Dumbbells) - 3 sets of 8-10 reps/leg
- Push-Ups (Elevated if needed) - 3 sets of 10-12
- Bent-Over Rows (Dumbbells) - 3 sets of 10
- Glute Bridges / Hip Thrusts - 3 sets of 12-15

Full Body B - Quads & Core Focus


- Bulgarian Split Squats - 3 sets of 8/leg
- Front-Foot Elevated Reverse Lunges - 3 sets of 10-12
- Overhead Dumbbell Press - 3 sets of 8-10
- Plank with Shoulder Taps - 3 rounds, 30s per side
- Suitcase Carry or Farmers Carry - 3 rounds, 30-40 meters
- Hollow Body Hold or Pilates Teaser Hold - 3 x 20-30 seconds

Full Body C - Power & Control Focus


- Dumbbell Deadlifts or Kettlebell Swings - 3 sets of 12
- Curtsy Lunges - 3 sets of 10-12 reps/leg
- Single-Leg Glute Bridge - 3 sets of 10 reps/leg
- Renegade Rows (with Dumbbells) - 3 sets of 10 reps
- Dumbbell Thrusters - 3 sets of 8-10
- Side Plank Dips - 3 sets per side

Pilates Day
Full-Body Weight Training Plan

Focus on core, posture, and flexibility. Use this day to lengthen and reset your body.

Progress Tips
- Gradually increase reps or weights every 2-3 weeks.
- Maintain a gentle calorie deficit (10-15%) to lean out.
- Aim for 125-155g of protein per day.
- Prioritize sleep and hydration for recovery and fat loss.

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