Full Body Program — Spejko Coach

01 The week 3 on, 4 off

Mon Full Body A

Tue Rest

Wed Full Body B

Thu Rest

Fri Full Body C

Sat Rest

Sun Rest

02 Before you start From your coach

Three sessions, everything trained every time. Miss one and you have still trained everything twice.

Full body is the honest answer to a busy week. A split punishes you for missing a day; this does not.

Keep the first set comfortable. The last set of the last exercise is the one that decides whether you come back on Wednesday.

03 The sessions Open a movement for the technique

01 · Full Body A 02 · Full Body B 03 · Full Body C 0 / 12 done

01

Full Body A

Legs · push · pull

Warm-up Five minutes on the bike, then empty bar 2 sets × 10 reps

Rest 2:00 between exercises

Legs

01 Dumbbell Squat 4 sets · 12–14 kgrest 1:30

How to do itDumbbells at your sides or racked on the shoulders. Chest up, and sit down between the hips rather than folding forward.

Push

01 Dumbbell Shoulder Press 3 sets · 4–6 kgrest 1:15

Dumbbell Shoulder Press — Set-up — Set-up

Dumbbell Shoulder Press — Working — Working

Dumbbell Shoulder Press — Finish — Finish

How to do itElbows slightly in front of the body. Press up and slightly together, and do not let the lower back arch to finish the rep.

Pull

01 Bent Over Dumbbell Rows 3 sets · 10 kgrest 1:15

Bent Over Dumbbell Rows — Set-up — Set-up

Bent Over Dumbbell Rows — Working — Working

Bent Over Dumbbell Rows — Finish — Finish

How to do itHinge to about forty-five degrees, both dumbbells at once, elbows brushing the ribs. Light enough to keep the back flat.

Legs

01 Walking Lunges 3 sets · 10 kgrest 1:00

How to do itLong step, back knee toward the floor, torso upright. Push off the front heel to bring the back leg through.

Cool-down Stretching

02

Full Body B

Hinge · press · pull

Warm-up Band shoulder warm-up 3 sets × 15 reps

Rest 2:00 between exercises

Legs

01 Romanian Deadlift (RDL) 3 sets · 10–12 kg × 12rest 1:30

Romanian Deadlift (RDL) — Set-up — Set-up

Romanian Deadlift (RDL) — Working — Working

Romanian Deadlift (RDL) — Finish — Finish

How to do itSoft knees, bar close to the legs, push the hips back until you feel the hamstrings. Stop where your back would round, not where the floor is.

Push

01 Lateral Raises 3 sets · 6 kgrest 0:45

How to do itLead with the elbows and stop at shoulder height. Slow on the way down — that half is where the work is.

Pull

01 Lat Pulldown 20 kg × 2, then 25 kg × 2. 4 setsrest 1:15

How to do itChest up. Pull the bar toward your collarbone with the elbows, not the hands, and let it rise all the way for a full stretch.

Arms

01 Dumbbell Triceps Extension 3 sets · 6 kgrest 0:45

Dumbbell Triceps Extension — Set-up — Set-up

Dumbbell Triceps Extension — Working — Working

Dumbbell Triceps Extension — Finish — Finish

How to do itElbows close to the head and pointing forward. Lower behind the head as far as is comfortable, then straighten.

Cool-down Stretching

03

Full Body C

Lighter, higher reps

Warm-up Band warm-up 3 sets × 15 reps

Rest 1:00 between exercises

Legs

01 Leg Press 10 kg × 2, then 20 kg × 2. 4 setsrest 1:30

How to do itFeet shoulder-width in the middle of the platform. Bring the knees toward the chest until the hips start to lift, then stop.

Pull

01 Cable Standing Row 4 sets · 15–30 kgrest 1:00

How to do itStand tall and brace the stomach. Pull the handles to the ribs and squeeze the shoulder blades together at the end of each rep.

Arms

01 Biceps Curls 4 sets · 4–6 kg × 15rest 0:45

How to do itElbows pinned to your sides. Curl without swinging and lower over two full seconds.

Legs

01 Hip Thrust Band around knees, 8+8+8. Finish 80 kg × 12. 3 supersets · 20 kgrest 2:00 after each superset

How to do itUpper back on the bench, bar across the hips, feet flat and hip-width. Press out against the band the whole set and stop the lift when torso and thighs make one line.

Twelve weeks, one block at a time.

Your progress is kept on this device. Print the sessions for the gym folder, or open this page at the rack — it is the same programme either way.

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