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Weeks 10, 11, and 12 do the following workout routine. Monday: (five minutes of light cardio to warm up) Leg press: - do a couple warm up sets first. - 5 sets of 5 reps (train heavy, but don't train to failure) Stiff leg dead lifts: - do a couple warm up sets first.

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Example 1: About halfway through the program, I had a workout where I did 120 kg (264 lbs) for 4 sets of 2 reps. The next workout, I did 120 kg for 4 sets of 4 reps. And I just kept making small increases like that — based on how my body felt each week — for the next 16 weeks. The Best Full-Body Workout Routine For Beginners Here is the White Coat Trainer 4 day split for busy people. Click Here To Download Your Free Full Body Workout Plan PDF! The PDF above will teach you which exercises are Major Upper Body Exercises Major Lower Body Exercises Minor Upper Body Exercises Minor Lower Body Exercises.

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