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
BicepsIntermediateIsolation
Bayesian Cable Curl
One-arm cable curl with the arm behind the body.
Benefits
- Loads the biceps in the stretched position
- Constant cable tension
How to do it
- Face away from the cable, arm behind you
- Curl without moving the elbow forward much
- Slow stretch at the bottom
Common mistakes
- Letting the shoulder roll forward
- Stepping too far forward
Starting prescription
- sets
- 3
- reps
- 10–15
- Rest
- 75 s
- Reps in reserve
- 1
- Load step
- 2.5 kg
Safety and limitations
- Shoulder · Modify
With a moderate shoulder limitation: lighter load, shorter range, stop if it hurts.
Alternatives
Similar
No equipment
Easier
Programs that use it
6×/week12 weeks
Push / Pull / Legs 6×
A high-volume 6-day split for experienced lifters. Can also be run 3 days a week on rotation.
AdvancedBuild muscle75 min
Your first workout in under three minutes.
Answer a few questions, get your program, and the workout screen is ready for the gym. Runs in your browser: no app store, no install.
- Works offline
- Suomi, English, Persian
- Export your data any time