Full Body Bind
Intermediate • 4 days per week • Total body strength
Overview
Level: Intermediate
Schedule: 4 days per week
Focus: Total body strength
Progression
- Focus on technical precision in squat and deadlift.
- Approach each session as strength practice, not a max effort.
- You can add weight when you feel consistent across all sets.
Weeks
Week 1 Week 1
Week 1
Day A
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Squat | 4 | 5 | 4:00 |
Bench Press | 3 | 8 | 3:00 |
Chin-up | 3 | 8 | 3:00 |
Cable Lateral Raise | 3 | 12 | 2:30 |
Weighted Crunch | 3 | 10 | 2:30 |
Day B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Bench Press | 4 | 8 | 3:00 |
Chin-up | 4 | 8 | 3:00 |
Seated Leg Curl | 3 | 12 | 3:00 |
Cable Overhead Tricep Extension | 3 | 12 | 3:00 |
Dumbbell Drag Curl | 3 | 12 | 3:00 |
Day C
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Deadlift | 4 | 4 | 4:00 |
Dumbbell Incline Bench Press | 3 | 10 | 3:00 |
Bent-over Row | 3 | 6 | 3:00 |
Face Pull | 3 | 15 | 2:30 |
Weighted Crunch | 3 | 10 | 2:30 |
Day D
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Walking Lunges | 3 | 10 | 3:00 |
Chin-up Controlled reps. | 3 | 6 | 3:00 |
Back Hyperextension | 3 | 20 | 3:00 |
Lateral Raise | 4 | 15 | 3:00 |
Parallel Bars Leg Raise | 3 | 15 | 3:00 |
Week 2 Week 2
Week 2
Day A
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Squat | 4 | 5 | 4:00 |
Bench Press | 3 | 8 | 3:00 |
Chin-up | 3 | 8 | 3:00 |
Cable Lateral Raise | 3 | 12 | 2:30 |
Weighted Crunch | 3 | 10 | 2:30 |
Day B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Bench Press | 4 | 8 | 3:00 |
Chin-up | 4 | 8 | 3:00 |
Seated Leg Curl | 3 | 12 | 3:00 |
Cable Overhead Tricep Extension | 3 | 12 | 3:00 |
Dumbbell Drag Curl | 3 | 12 | 3:00 |
Day C
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Deadlift | 4 | 4 | 4:00 |
Dumbbell Incline Bench Press | 3 | 10 | 3:00 |
Bent-over Row | 3 | 6 | 3:00 |
Face Pull | 3 | 15 | 2:30 |
Weighted Crunch | 3 | 10 | 2:30 |
Day D
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Walking Lunges | 3 | 10 | 3:00 |
Chin-up Controlled reps. | 3 | 6 | 3:00 |
Back Hyperextension | 3 | 20 | 3:00 |
Lateral Raise | 4 | 15 | 3:00 |
Parallel Bars Leg Raise | 3 | 15 | 3:00 |
Week 3 Week 3
Week 3
Day A
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Squat | 4 | 5 | 4:00 |
Bench Press | 3 | 8 | 3:00 |
Chin-up | 3 | 8 | 3:00 |
Cable Lateral Raise | 3 | 12 | 2:30 |
Weighted Crunch | 3 | 10 | 2:30 |
Day B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Dumbbell Incline Bench Press | 4 | 12 | 3:00 |
Bent-over Row | 4 | 8 | 3:00 |
Leg Extension | 3 | 12 | 3:00 |
Cable Tricep Pushdown | 3 | 12 | 3:00 |
EZ Bar Curl | 3 | 10 | 3:00 |
Day C
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Deadlift | 4 | 4 | 4:00 |
Dumbbell Incline Bench Press | 3 | 10 | 3:00 |
Bent-over Row | 3 | 6 | 3:00 |
Face Pull | 3 | 15 | 2:30 |
Weighted Crunch | 3 | 10 | 2:30 |
Day D
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Leg Extension | 3 | 15 | 3:00 |
Walking Lunges | 3 | 12 | 3:30 |
Back Hyperextension | 3 | 12 | 3:00 |
Reverse Dumbbell Fly | 3 | 15 | 3:00 |
Parallel Bars Leg Raise | 3 | 15 | 3:00 |
Week 4 Week 4
Week 4
Day A
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Squat | 4 | 5 | 4:00 |
Bench Press | 3 | 8 | 3:00 |
Chin-up | 3 | 8 | 3:00 |
Cable Lateral Raise | 3 | 12 | 2:30 |
Weighted Crunch | 3 | 10 | 2:30 |
Day B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Dumbbell Incline Bench Press | 4 | 12 | 3:00 |
Bent-over Row | 4 | 8 | 3:00 |
Leg Extension | 3 | 12 | 3:00 |
Cable Tricep Pushdown | 3 | 12 | 3:00 |
EZ Bar Curl | 3 | 10 | 3:00 |
Day C
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Deadlift | 4 | 4 | 4:00 |
Dumbbell Incline Bench Press | 3 | 10 | 3:00 |
Bent-over Row | 3 | 6 | 3:00 |
Face Pull | 3 | 15 | 2:30 |
Weighted Crunch | 3 | 10 | 2:30 |
Day D
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Leg Extension | 3 | 15 | 3:00 |
Walking Lunges | 3 | 12 | 3:30 |
Back Hyperextension | 3 | 12 | 3:00 |
Reverse Dumbbell Fly | 3 | 15 | 3:00 |
Parallel Bars Leg Raise | 3 | 15 | 3:00 |