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
CoreIntermediateIsolation
Hanging Knee Raise
Hang from a bar and lift the knees without swinging.
Benefits
- Lower abs and grip
- Progresses to straight-leg raises
How to do it
- Shoulders active, no swing
- Curl the pelvis up at the top
- Lower slowly
Common mistakes
- Swinging for momentum
- Only lifting the thighs, not the pelvis
Starting prescription
- sets
- 3
- reps
- 10–15
- Rest
- 60 s
- Reps in reserve
- 1
Safety and limitations
- Shoulder · Avoid
Avoid with a severe or worse shoulder limitation; use an easier alternative.
Alternatives
Similar
No equipment
Easier
Harder
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
Your first workout in under three minutes.
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