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
TricepsBeginnerIsolation
Triceps Pushdown
Cable pushdown with a bar or rope.
Benefits
- Easy, joint-friendly triceps volume
- Great in supersets
How to do it
- Elbows pinned to your sides
- Push down until the arms are straight
- Let the forearms rise to just above 90°
Common mistakes
- Leaning over the weight
- Elbows flaring out
Starting prescription
- sets
- 3
- reps
- 10–15
- Rest
- 75 s
- Reps in reserve
- 1
- Load step
- 2.5 kg
Alternatives
No equipment
Programs that use it
2×/week8 weeks
Beginner Full Body 2×
Two simple full-body sessions a week to learn the main movements and build a base.
BeginnerGeneral fitness60 min
3×/week8 weeks
Beginner Full Body 3×
Three short full-body sessions a week for new lifters.
BeginnerBuild muscle60 min
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.
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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