3×/week18 weeks
18-Week Full Body 3×
A periodised 3-day full-body program in three 6-week phases for muscle and strength, with an optional arms & shoulders day.
IntermediateBuild muscle75 min
BackBeginnerCompound
Seated Cable Row (Wide Grip)
Wide-grip cable row to the lower chest for the upper back.
Benefits
- Upper back and rear delt thickness
- Improves posture
How to do it
- Chest up, slight lean forward at the start
- Pull to the lower chest, elbows wide
- Squeeze the shoulder blades
Common mistakes
- Rocking the torso back and forth
- Shrugging
Starting prescription
- sets
- 3
- reps
- 10–12
- Rest
- 90 s
- Reps in reserve
- 2
- Load step
- 2.5 kg
Alternatives
Similar
No equipment
Easier
Programs that use it
Your first workout in under three minutes.
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