Warm up and mobility for 5 minutes

Squats 3 sets of 8 (1 minute rest)

Deadlifts 3 sets of 8 (1 minute rest)

Bench Press 3 sets of 8 (1 minute rest)

Chin-up 3 sets of 8 (1 minute rest)


Lateral Shoulder Fly’s 3 sets of 12 reps (superset 1)

Static Dumbbell Lunges 3 sets of 12 total (superset 1)


Tricep Pushdowns 3 sets of 12 reps (superset 2)

Bicep Curls 3 sets of 12 reps (superset 2)


Russian Twists 3 sets of 30 total (superset 3)

Lying Leg Raises 3 sets of 12 (superset 3)

Stretching  for 5 mins.

Total Workout Time: 60 minutes

This is a free program for you to use if you don’t know where to start. It is full body 3 times per week. You work on your main compound lifts at the beginning and then pump the smaller muscles at the end with the supsersets.

For the supersets, alternate between the paired exercises after each set with no rest.

I nor IG Fitness Training are responsible for misuse of the program. Workout in a smart manner. If you have any physical restrictions or limitations, contact me for a customized workout program.