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Progressive Full Body — 10 Weeks

A 10-week template: 3 workouts a week (Mon/Wed/Fri), 30 workouts. 16 split variations in random order: back + chest, arms, legs, abs + back, shoulders + chest, chest + back, delts + triceps (×2), back + triceps (×2), chest + delts, delts only, delts + biceps, chest + biceps, chest + back (×2), chest only. Weight progression within each exercise: set 1 = 50% of your working weight, set 2 = 60%, sets 3 and 4 = working weight. Bodyweight exercises (pull-ups, back extensions, abs, push-ups): the first set of 8 reps is a warm-up, the rest are regular. 4–6 exercises per workout, 3–4 sets each, usually 10 reps.

Open workouts

Available without signing up (first 2 days of the plan).

Day 1

6 exercises · 20 sets

Week 1, Mon — Delts only

  • Seated Barbell Press (Military Press)
    Shoulders
    • 10 kg × 10 reps
    • 12 kg × 10 reps
    • 20 kg × 10 reps
    • 20 kg × 10 reps
  • Smith Machine Front Press
    Shoulders
    • 13 kg × 10 reps
    • 15 kg × 10 reps
    • 25 kg × 10 reps
    • 25 kg × 10 reps
  • Standing Dumbbell Lateral Raise (Side Delts)
    Shoulders
    • 3 kg × 12 reps
    • 3 kg × 12 reps
    • 5 kg × 12 reps
  • Seated Dumbbell Front Raise (Front Delts)
    Shoulders
    • 3 kg × 12 reps
    • 3 kg × 12 reps
    • 5 kg × 12 reps
  • Standing Bent-Over Dumbbell Lateral Raise (Rear Delts)
    Shoulders
    • 3 kg × 12 reps
    • 3 kg × 12 reps
    • 5 kg × 12 reps
  • Standing Barbell Upright Row to Chest
    Shoulders
    • 10 kg × 10 reps
    • 12 kg × 10 reps
    • 20 kg × 10 reps

Locked: 29 workouts

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Day 35 exercises · 17 sets
  • Barbell Bench Press — Chest
  • Incline Dumbbell Bench Press — Chest
  • Lat Pulldown to Front — Back
  • One-Arm Dumbbell Row — Back
  • Push-Ups — Chest
Day 56 exercises · 20 sets
  • Seated Barbell Press (Military Press) — Shoulders
  • Smith Machine Front Press — Shoulders
  • Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
  • Seated Dumbbell Front Raise (Front Delts) — Shoulders
  • Standing Bent-Over Dumbbell Lateral Raise (Rear Delts) — Shoulders
  • Standing Barbell Upright Row to Chest — Shoulders
Day 85 exercises · 17 sets
  • Barbell Bench Press — Chest
  • Incline Barbell Bench Press — Chest
  • Incline Dumbbell Bench Press — Chest
  • Hammer Strength Chest Press — Chest
  • Incline Dumbbell Flyes — Chest
Day 104 exercises · 14 sets
  • Lat Pulldown Behind the Neck — Back
  • One-Arm Dumbbell Row — Back
  • Seated Dumbbell Triceps Extension — Arms
  • Triceps Rope Pushdown — Arms
Day 125 exercises · 17 sets
  • Seated Barbell Press (Military Press) — Shoulders
  • Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
  • Standing Barbell Front Raise (Front Delts) — Shoulders
  • Standing Barbell Curl — Arms
  • Standing Cable Biceps Curl — Arms
Day 155 exercises · 17 sets
  • Seated Barbell Press (Military Press) — Shoulders
  • Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
  • Seated Dumbbell Press — Shoulders
  • Triceps Pushdown (Close Grip, Elbows Tucked) — Arms
  • Seated Dumbbell Triceps Extension — Arms

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Progressive Full Body — 10 Weeks | Training plans | Workouter