9-5 job, students, parents, anyone who can't hit gym 5-6 days.
| Exercise | Sets | Reps | Rest | Technique | Video |
|---|---|---|---|---|---|
| Smith Machine Back Squat | 3 | 12 | 60 SEC | Full Body | Watch |
| Horizontal Bench Press | 3 | 12 | 60 SEC | Full Body | Watch |
| Level Row | 3 | 12 | 60 SEC | Full Body | Watch |
| Seated Dumbbell Shoulder Press | 3 | 12 | 45 SEC | Full Body | Watch |
| Dumbbell Walking Lunges | 3 | 12 Steps Each Leg | 60 SEC | Full Body | Watch |
| Cable Crunches | 3 | 25 + | 45 SEC | Full Body | Watch |
| Exercise | Sets | Reps | Rest | Technique | Video |
|---|---|---|---|---|---|
| Barbell Romanian Deadlift | 3 | 12 | 60 SEC | Full Body | Watch |
| Incline Barbell Bench Press | 3 | 12 | 60 SEC | Full Body | Watch |
| Leader Nabla | 3 | 12 | 60 SEC | Full Body | Watch |
| Adductor Machine | 3 | 12 | 60 SEC | Full Body | Watch |
| Standing Lateral Raises Fly | 3 | 12 | 45 SEC | Full Body | Watch |
| Heel Touches | 3 | 25 + | 45 SEC | Full Body | Watch |
| Exercise | Sets | Reps | Rest | Technique | Video |
|---|---|---|---|---|---|
| Barbell Hip Thrust | 3 | 12 | 60 SEC | Full Body | Watch |
| Back Extension Machine | 3 | 12 | 60 SEC | Full Body | Watch |
| Incline Pectoral Fly Machine | 3 | 12 | 60 SEC | Full Body | Watch |
| Dumbbell Reverse Lunge | 3 | 12 | 60 SEC | Full Body | Watch |
| Seated Dumbbell Rear Delt Fly | 3 | 12 | 45 SEC | Full Body | Watch |
| Seated Preacher Biceps Curl | 3 | 12 | 45 SEC | Full Body | Watch |
| Dumbbell Skull Crusher | 3 | 12 | 45 SEC | Full Body | Watch |
•Why Use Full Body Workout?
-Fits Real Life:
Only 3 days/week, 45-60 min. Perfect if you work, study, or have a family. No need to live in the gym.
-Burns More Fat:
Hits all muscles each session → High EPOC + calorie burn. Great if your main goal is to lose weight.
-Build Muscle Faster:
Average person recovers fast. Training each muscle 3x/week = 2-3x more growth than “bro split”once/week.
-Miss a Day? No Problem:
Skip Monday? You still trained legs, chest, back last time. With PPL, missing leg day = no legs for a week.
-Better Health + Function:
Improves daily strength, posture, and metabolism. Squats, presses, pulls = real-world movements.
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Best for: 9-5 job, students, parents, anyone who can’t hit gym 5-6 days.
Bottom line: Most results, least time, hardest to mess up