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
Reverse Pec Deck
Machine reverse fly for the rear delts.
Benefits
- Rear delts for round, 3D shoulders
- Improves posture
How to do it
- Chest on the pad, handles at shoulder height
- Sweep the arms back in an arc
- Stop when the arms are in line with the body
Common mistakes
- Squeezing the shoulder blades too much (turns into a row)
- 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.
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.
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