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
Incline Dumbbell Curl
Curl lying back on a 45° bench for a deep stretch.
Benefits
- Stretch on the long head of the biceps
- Hard to cheat
How to do it
- Bench at 45°, arms hanging straight down
- Curl without moving the elbows forward
- Full stretch at the bottom
Common mistakes
- Lifting the shoulders off the bench
- Going too heavy for the stretch
Starting prescription
- sets
- 3
- reps
- 8–12
- Rest
- 90 s
- Reps in reserve
- 1
- Load step
- 1 kg
Safety and limitations
- Shoulder · Avoid
Avoid with a moderate or worse shoulder limitation; use an easier alternative. - Elbow · Avoid
Avoid with a moderate or worse elbow limitation; use an easier alternative.
Alternatives
No equipment
Easier
Programs that use it
4×/week12 weeks
Upper / Lower 4×
Four sessions a week alternating upper and lower body, 12 weeks in two phases.
IntermediateBuild muscle75 min
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.
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