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Advanced Full-Body (Gym Equipment)

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Created by Hevy

Advanced

Gain Muscle

Gym

5 Routines

This advanced full-body gym plan is inspired by prominent figures in the industry like Menno Henselmans, Eric Helms, and Jeff Nippard. The goal is to train the whole body five times per week, hitting all muscles three to five times.

Full Body 1

Warm Up

1 set

Bench Press (Barbell)

6 sets

 · 6-10 reps

Bent Over Row (Barbell)

4 sets

 · 8-10 reps

Leg Press (Machine)

4 sets

 · 10-12 reps

Shoulder Press (Dumbbell)

4 sets

 · 10-12 reps

Bicep Curl (Barbell)

4 sets

 · 12-15 reps

Seated Dip Machine

3 sets

 · 12-15 reps

Full Body 2

Warm Up

1 set

Pull Up

5 sets

Incline Bench Press (Dumbbell)

4 sets

 · 10-12 reps

Hip Thrust (Machine)

4 sets

 · 10-12 reps

Upright Row (Barbell)

4 sets

 · 10-12 reps

Standing Calf Raise (Machine)

4 sets

 · 12-15 reps

Full Body 3

Warm Up

1 set

Squat (Barbell)

6 sets

 · 6-10 reps

Chest Dip

4 sets

Seated Cable Row - V Grip (Cable)

4 sets

 · 12-15 reps

Overhead Curl (Cable)

4 sets

 · 15-20 reps

Triceps Rope Pushdown

4 sets

 · 15-20 reps

Lying Leg Curl (Machine)

3 sets

 · 15-20 reps

Full Body 4

Warm Up

1 set

Romanian Deadlift (Barbell)

4 sets

 · 8-10 reps

Lunge (Dumbbell)

3 sets

 · 24-30 reps

Lat Pulldown (Cable)

3 sets

 · 12-15 reps

Skullcrusher (Barbell)

4 sets

 · 12-15 reps

Lateral Raise (Dumbbell)

4 sets

 · 15-20 reps

Seated Calf Raise

4 sets

 · 15-20 reps

Full Body 5

Warm Up

1 set

Shrug (Barbell)

5 sets

 · 10-12 reps

Reverse Hyperextension

3 sets

 · 12-15 reps

Leg Extension (Machine)

3 sets

 · 12-15 reps

Cable Fly Crossovers

4 sets

 · 15-20 reps

Preacher Curl (Dumbbell)

3 sets

 · 15-20 reps

Face Pull

3 sets

 · 15-20 reps

Advanced Full-Body (Gym Equipment)

hevy-profile-picture

Created by Hevy

This advanced full-body gym plan is inspired by prominent figures in the industry like Menno Henselmans, Eric Helms, and Jeff Nippard. The goal is to train the whole body five times per week, hitting all muscles three to five times.

Advanced

Gain Muscle

Gym

5 Routines

Full Body 1

Warm Up

1 set

Bench Press (Barbell)

6 sets

 · 6-10 reps

Bent Over Row (Barbell)

4 sets

 · 8-10 reps

Leg Press (Machine)

4 sets

 · 10-12 reps

Shoulder Press (Dumbbell)

4 sets

 · 10-12 reps

Bicep Curl (Barbell)

4 sets

 · 12-15 reps

Seated Dip Machine

3 sets

 · 12-15 reps

Full Body 2

Warm Up

1 set

Pull Up

5 sets

Incline Bench Press (Dumbbell)

4 sets

 · 10-12 reps

Hip Thrust (Machine)

4 sets

 · 10-12 reps

Upright Row (Barbell)

4 sets

 · 10-12 reps

Standing Calf Raise (Machine)

4 sets

 · 12-15 reps

Full Body 3

Warm Up

1 set

Squat (Barbell)

6 sets

 · 6-10 reps

Chest Dip

4 sets

Seated Cable Row - V Grip (Cable)

4 sets

 · 12-15 reps

Overhead Curl (Cable)

4 sets

 · 15-20 reps

Triceps Rope Pushdown

4 sets

 · 15-20 reps

Lying Leg Curl (Machine)

3 sets

 · 15-20 reps

Full Body 4

Warm Up

1 set

Romanian Deadlift (Barbell)

4 sets

 · 8-10 reps

Lunge (Dumbbell)

3 sets

 · 24-30 reps

Lat Pulldown (Cable)

3 sets

 · 12-15 reps

Skullcrusher (Barbell)

4 sets

 · 12-15 reps

Lateral Raise (Dumbbell)

4 sets

 · 15-20 reps

Seated Calf Raise

4 sets

 · 15-20 reps

Full Body 5

Warm Up

1 set

Shrug (Barbell)

5 sets

 · 10-12 reps

Reverse Hyperextension

3 sets

 · 12-15 reps

Leg Extension (Machine)

3 sets

 · 12-15 reps

Cable Fly Crossovers

4 sets

 · 15-20 reps

Preacher Curl (Dumbbell)

3 sets

 · 15-20 reps

Face Pull

3 sets

 · 15-20 reps

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Save Program

To save this Program and track your workouts, download Hevy for free.