Full Body Template

Parameters

Monday/Wednesday/Friday Rotating Split

- alternate between workout 1 and workout 2

- all exercises 2 sets of 8-12 reps

Workout 1

Quads:
Exercise 1. One of Barbell Squats, Sumo Squats
Exercise 2. One of Stationary Lunges, Reverse Lunges, Weighted Step-ups

Hamstrings:
Exercise 3. One of Romanian Deadlifts, Stiff Legged Deadlifts, Good Mornings

Vertical Back/Biceps :
Exercise 4: One of wide grip lat pulldowns, wide grip assisted pullups, cable or db. pullovers
Exercise 5: One of narrow grip underhand pulldowns, assisted chinups

Shoulders/Triceps:
Exercise 6: One of dumbbell shoulder press, barbell shoulder press
Exercise 7: One of assisted dips, cable rope tricep pushdown

Calves:
Exercise 8: Standing Calf raises

Workout 2

Glutes/Hams:
Exercise 1: One of conventional deadlifts, sumo deadlifts (note, if choosing sumo squats, do not choose sumo deadlifts and vice versa)
Exercise 2: One of walking lunges, one-legged squats, forward lunges
Exercise 3: One of hamstring curls, glute-ham raises

Chest:
Exercise 4: One of incline bench press, incline db press, flat bench press, flat db press
Exercise 5: One of flat db flyes, incline db flyes, cable flyes

Horizontal Back:
Exercise 6. One of bent over bb rows, bent over db rows, cable rows
Exercise 7. One of bent over rear delt flyes, machine rear delt flyes

Calves:
Exercise 8: One of Seated Calf Raises, 45 degree donkey calf machine, donkey calf raises, calf press on leg press machine