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
ShouldersBeginnerIsolation
Cable Lateral Raise
One-arm lateral raise with constant cable tension.
Benefits
- Tension even at the bottom of the movement
- Great for side-delt growth
How to do it
- Cable at the lowest setting, behind or in front of you
- Raise to shoulder height, elbow leads
- Slow 2-second lowering
Common mistakes
- Leaning away too much
- Going too heavy
Starting prescription
- sets
- 3
- reps
- 12–20
- Rest
- 60 s
- Reps in reserve
- 1
- Load step
- 2.5 kg
Alternatives
No equipment
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
Your first workout in under three minutes.
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