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
BicepsBeginnerIsolation
Hammer Curl
Neutral-grip curl for biceps, brachialis and forearms.
Benefits
- Thicker arms and forearms
- Elbow and wrist friendly
How to do it
- Thumbs up the whole time
- Elbows by the sides
- Control the negative
Common mistakes
- Swinging
- Curling across the body too much
Starting prescription
- sets
- 3
- reps
- 10–15
- Rest
- 75 s
- Reps in reserve
- 1
- Load step
- 1 kg
Alternatives
No equipment
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
3×/week8 weeks
Home Dumbbell Full Body 3×
Three full-body sessions with only dumbbells, a bench and a band.
BeginnerBuild muscle60 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