Max Results, Minimal Time: Full-Body Routine

[onlylooksmatter]

Here’s the full-body routine I’ve been running consistently for the past 12 months. It took me from 188 cm, 75 kg to 188 cm, 83 kg with minimal fat gain. The program is simple, efficient, upper-body focused, and designed to be performed three times a week.

Fullbody 1

• 3 sets Chest Fly
• 2 sets Machine Shoulder Press
• 2 sets Preacher Curl
• 2 sets Unilateral Tricep Pushdown
• 2 sets Lat Pulldown
• 2 sets Leg Press
• 2 sets Calf Raise
• 2 sets Seated Leg Curl

Fullbody 2

• 3 sets Chest Press
• 2 sets Cable Lateral Raises
• 2 sets Cable Curl
• 2 sets Lat Pulldown (Close Grip)
• 2 sets T-Bar Row
• 2 sets Leg Extension
• 2 sets Hip Adduction
• 2 sets Machine Ab Crunch

Fullbody 3

• 2 sets Upper Chest Press
• 2 sets Preacher Curl
• 2 sets Unilateral Tricep Pushdown
• 2 sets Cable Lateral Raises
• 2 sets Lat Pulldown
• 2 sets T-Bar Row
• 2 sets Leg Extension
• 2 sets Seated Leg Curl
• 2 sets Hip Thrust

Notes:

• Rep range: 5–8, 0–1 RIR
• Rest: 3 minutes between sets
• Focus on controlled movement and progressive overload

Feel free to copy or adapt. This is a straightforward, results-driven program that balances strength, hypertrophy, and recovery efficiently.