Program
ATHLEAN-X | Full Body Workout Plan
Welcome to the Athlean-X Full Body Workout Plan! This 4-week program is crafted to maximize your total-body strength and lean muscle mass. Designed by Jeff Cavaliere MSPT, CSCS, the plan focuses on fundamental movement patterns and compound exercises to ensure balanced development and prevent injury. With two comprehensive routines, Workout A and Workout B, this program alternates between key exercises that target all major muscle groups, providing an efficient and effective training experience.
For more info check out the full article on the Athlean-X website:
https://athleanx.com/articles/full-body-workout-plan
https://athleanx.com/articles/full-body-workout-plan
Week 1:
š Monday: Workout A
š Wednesday: Workout B
š Friday: Workout A
š Rest: On other days
š Monday: Workout A
š Wednesday: Workout B
š Friday: Workout A
š Rest: On other days
Week 2:
š Monday: Workout B
š Wednesday: Workout A
š Friday: Workout B
š Rest: On other days
š Monday: Workout B
š Wednesday: Workout A
š Friday: Workout B
š Rest: On other days
Full Body - Workout A
Walking Lunge
2 sets - 8 reps
Side Lunge
2 sets - 8 reps
Full Squat
5 sets - 5 reps
Hip Thrust
3 sets - 10 reps
Bench Press
5 sets - 5 reps
Weighted Chin-Up
4 sets - 6 reps
Farmers walk
2 sets - 50 reps
Cable Standing Rear Delt Row
2 sets - 12 reps
Full Body - Workout B
Walking Lunge
2 sets - 8 reps
Side Lunge
2 sets - 8 reps
Barbell Deadlift
5 sets - 5 reps
Barbell Rear Lunge
6 sets - 10 reps
Barbell Seated Overhead Press
4 sets - 5 reps
Bent Over Row
4 sets - 10 reps
Dumbbell Overhead Carry
2 sets - 50 reps
Cable Standing Rear Delt Row
2 sets - 12 reps
Workouts in program
Full Body - Workout A
8 Exercises
Full Body - Workout B
8 Exercises