GYM FOCUS · FULL BODY A/B
Workout plan
Tap the circle to mark an exercise complete. “Watch” opens its MuscleWiki guide.
FULL BODY · A
Build the base
Row, press, legs, then accessories.
- 01Watch ↗
Dumbbell incline bench press
3 × 8–12 · 22 kg/side currently
- 02Watch ↗
Machine seated cable row
3 × 8–12
- 03Watch ↗
Machine leg press
2 × 8–12 · leave 2–3 reps in reserve
- 04Watch ↗
Seated leg curl
2 × 10–15 · 45 kg currently
- 05Watch ↗
Cable low single-arm lateral raise
2 × 12–20 · 14 kg currently
- 06Watch ↗
EZ-bar preacher curl
2 × 10–15 · work towards 40 kg
- 07Watch ↗
Machine horizontal leg press calf raise
2 × 10–15 · 90 kg currently
- 08Watch ↗
Machine hip adduction · optional
2 × 10–15 · inner thighs
- 09Watch ↗
Decline sit-up · bench crunch
2 × 10–15 · abs finisher
FULL BODY · B
Build the other half
Press, pulldown, legs, then accessories.
- 01Watch ↗
Incline dumbbell press or chest press
3 × 8–12
- 02Watch ↗
Machine pulldown
3 × 8–12 · lighter if it spikes your heart rate
- 03Watch ↗
Machine leg extension
2 × 10–15 · 70 kg currently
- 04Watch ↗
Seated leg curl
2 × 10–15
- 05Watch ↗
Cable rope skullcrusher
2 × 10–15 · ~23 kg currently
- 06Watch ↗
Cable low single-arm lateral raise
2 × 12–20
- 07Watch ↗
Machine horizontal leg press calf raise
2 × 10–15
- 08Watch ↗
Machine reverse fly
2 × 12–20 · rear shoulders
- 09Watch ↗
Bodyweight hanging knee tuck
2 × 8–15 · abs finisher
PROGRESSION
Earn the next weight.
- 1Warm up with lighter sets. They do not count as working sets.
- 2Use one working weight for the listed sets, stopping with 1–3 good reps still available.
- 3When every set hits the top rep number with good form, take the smallest weight jump next session.
Use a lighter weight, breathe continuously, and rest 2–3 minutes. Stop if you feel chest pain, dizziness, unusual breathlessness, or a racing/irregular heartbeat.