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
TricepsIntermediateIsolation
Overhead Cable Triceps Extension
Facing away from the cable, extend the rope overhead.
Benefits
- Stretches and grows the long head
- Biggest triceps growth stimulus
How to do it
- Staggered stance, slight lean forward
- Elbows point forward, near the head
- Extend fully, then stretch back
Common mistakes
- Elbows flaring wide
- Arching the lower back
Starting prescription
- sets
- 3
- reps
- 10–15
- Rest
- 90 s
- Reps in reserve
- 1
- Load step
- 2.5 kg
Safety and limitations
- Shoulder · Avoid
Avoid with a moderate or worse shoulder limitation; use an easier alternative. - Elbow · Modify
With a moderate elbow limitation: lighter load, shorter range, stop if it hurts.
Alternatives
No equipment
Easier
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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