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
CoreBeginnerIsolation
Pallof Press
Press a cable out in front and resist the twist.
Benefits
- Anti-rotation core strength
- Very safe for the spine
How to do it
- Side-on to the cable, chest height
- Press straight out, hold 2 s
- Hips and shoulders stay square
Common mistakes
- Letting the cable twist you
- Standing too close
Starting prescription
- sets
- 2
- reps
- 10–12
- Rest
- 60 s
- Reps in reserve
- 2
- Load step
- 2.5 kg
Alternatives
Similar
No equipment
Programs that use it
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
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