Full Body Routine for Strength and Muscle Building
Systematic 3-day routine with targeted accessory exercises for balanced development
Tag 1
6 Übungen- Barbell Bench Press (Medium Grip)3 × 8-12
RPE 7-8. Progress 2.5lbs every 2 weeks or +1 rep.
- Barbell Back Squat3 × 8-12
RPE 7-8. Slow, controlled progression.
- Romanian Deadlift (RDL)3 × 8-12
Hip hinge movement, neutral spine.
- One-Arm Dumbbell Row3 × 8-12
Each arm separately, squeeze shoulder blades.
- Incline Dumbbell Press3 × 10-15
Upper chest emphasis. RPE 8.
- Standing Calf Raise (Machine)3 × 12-20
Full ROM, pause at top.
Tag 2
6 Übungen- Barbell Bench Press (Medium Grip)3 × 8-12
Main lift, RPE 7-8.
- Barbell Back Squat3 × 8-12
Maintain consistent progression.
- Romanian Deadlift (RDL)3 × 8-12
Focus on hip hinge and hamstring stretch.
- One-Arm Dumbbell Row3 × 8-12
Foundation rowing movement.
- Inverted Row3 × 8-15
Under barbell rack. Additional back volume.
- Dumbbell Hammer Curl3 × 10-15
Neutral grip is wrist-friendly.
Tag 3
6 Übungen- Barbell Bench Press (Medium Grip)3 × 8-12
Consistent weekly frequency.
- Barbell Back Squat3 × 8-12
Focus on depth and control.
- Romanian Deadlift (RDL)3 × 8-12
Slow eccentric phase.
- One-Arm Dumbbell Row3 × 8-12
Core stability throughout movement.
- Dumbbell Forward Lunge3 × 8-12
Each leg separately. Additional leg volume.
- Seated Dumbbell Shoulder Press3 × 8-12
Overhead pressing for shoulder strength.
MS-EKT8
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