Resistance bands
A lightweight option for band exercises and warm-ups. Choose a resistance that suits the movement.
View product3-day full body muscle program
Three full-body sessions with rest days between. Follow the original eight-week Gym Fundamentals plan.
- Day 1Full body 1
- Day 2Rest
- Day 3Full body 2
- Day 4Rest
- Day 5Full body 3
- Day 6Rest
- Day 7Rest
Gym equipment required: free weights, a bench, cables, and the machines listed below.
Your workout
Full Body #1 Weeks 1, 2, 3, 4
| Exercise | Sets × reps | RPE | Rest | Your sets |
|---|---|---|---|---|
| Front/Goblet SquatSit straight down, 15° toe flare, drive knees out laterally | 3 × 6 | 7 | 3-4 min | |
| Barbell Bench PressTuck elbows at 45° angle, squeeze your shoulder blades | 3 × 8 | 7 | 3-4 min | |
| Lat PulldownsPull elbows to sides, bar front of head, shoulder-width grip | 3 × 10 | 8 | 2-3 min | |
| Hex Bar DeadliftBrace lats and glutes, keep chest tall and spine neutral | 3 × 10 | 7 | 2-3 min | |
| Assisted/Weighted DipTuck elbows at a 45° angle, lean your torso forward 15° | 3 × 8 | 7 | 1-2 min | |
| Standing Calf RaisesStretch your calves at the bottom, don’t bounce | 3 × 10 | 8 | 1-2 min | |
| Incline Dumbbell CurlSqueeze hardest with your pinky finger | 3 × 10 | 8 | 1-2 min |
Full Body #2 Weeks 1, 2, 3, 4
| Exercise | Sets × reps | RPE | Rest | Your sets |
|---|---|---|---|---|
| Hex Bar DeadliftBrace lats and glutes, keep chest tall and spine neutral | 3 × 8 | 7 | 3-4 min | |
| Overhead PressSqueeze your glutes, press up and slightly back | 3 × 8 | 8 | 3-4 min | |
| Chest-Supported T-Bar RowRetract and squeeze your shoulder blades back | 3 × 10 | 8 | 2-3 min | |
| Leg ExtensionFocus on squeezing your quads to move the weight | 3 × 12 | 8 | 1-2 min | |
| Cable FlyeKeep shoulder blades back, pull your elbows together | 3 × 12 | 8 | 1-2 min | |
| Overhead Cable Triceps ExtensionDon’t move upper arms | 3 × 12 | 8 | 1-2 min |
Full Body #3 Weeks 1, 2, 3, 4
| Exercise | Sets × reps | RPE | Rest | Your sets |
|---|---|---|---|---|
| Dumbbell Walking Lunge10 steps each leg, medium strides, lean forward with torso | 3 × 10 | 8 | 2-3 min | |
| Incline Dumbbell PressKeep your scapulae retracted and depressed | 3 × 8 | 7 | 2-3 min | |
| Lat PulldownsPull elbows to sides, bar front of head, shoulder-width grip | 3 × 10 | 8 | 2-3 min | |
| Barbell Hip ThrustTuck chin, only move your hips, use a pad | 3 × 12 | 8 | 2-3 min | |
| Face PullsPull arms back and out | 3 × 12 | 8 | 1-2 min | |
| Dumbbell Lateral RaisesArms straight out, raise to 90°, tilt dumbbell slightly pinky-up | 3 × 10 | 8 | 1-2 min | |
| Leg CurlsFocus on squeezing your hamstrings to move weight | 3 × 10 | 8 | 1-2 min |
Full Body #1 Weeks 5, 6, 7, 8
| Exercise | Sets × reps | RPE | Rest | Your sets |
|---|---|---|---|---|
| Front/Goblet SquatSit straight down, 15° toe flare, drive knees out laterally | 3 × 6 | 7 | 3-4 min | |
| Dumbbell Seated Overhead PressBring the dumbbells down to shoulders, keep torso upright | 3 × 10 | 8 | 3-4 min | |
| Single-Arm Lat PulldownsStart with non-dominant arm, match reps with dominant | 3 × 12 | 9 | 2-3 min | |
| Barbell Hip ThrustTuck chin, only move your hips, use a pad | 3 × 8 | 9 | 2-3 min | |
| Pec DeckKeep shoulder blades back, pull elbows together | 3 × 15 | 9 | 1-2 min | |
| Reverse Pec DeckProtract shoulder blades, sweep weight out and back | 3 × 15 | 9 | 1-2 min | |
| Cable Lateral RaiseLean away from machine, arms straight out to side | 3 × 12 | 9 | 1-2 min |
Full Body #2 Weeks 5, 6, 7, 8
| Exercise | Sets × reps | RPE | Rest | Your sets |
|---|---|---|---|---|
| Hex Bar DeadliftBrace lats and glutes, keep chest tall and spine neutral | 3 × 3 | 8 | 3-4 min | |
| Close-Grip Barbell Bench PressTuck elbows against your sides | 3 × 5 | 7 | 3-4 min | |
| Dumbbell RowBrace onto bench for support, pull elbows to sides | 3 × 12 | 8 | 2-3 min | |
| Dumbbell Walking Lunge12 steps each leg, medium strides, lean forward with torso | 3 × 12 | 8 | 1-2 min | |
| Assisted/Weighted DipTuck elbows at a 45° angle, lean your torso forward 15° | 3 × 12 | 8 | 1-2 min | |
| Single-Arm Cable CurlFace away from the cable, keep arm behind your torso | 3 × 12 | 8 | 1-2 min |
Full Body #3 Weeks 5, 6, 7, 8
| Exercise | Sets × reps | RPE | Rest | Your sets |
|---|---|---|---|---|
| Front/Goblet SquatSit straight down, 15° toe flare, drive knees out laterally | 3 × 5 | 8 | 2-3 min | |
| Barbell Bench PressTuck elbows at 45° angle, squeeze your shoulder blades | 3 × 10 | 8 | 2-3 min | |
| Lat PulldownsPull elbows to sides, bar front of head, shoulder-width grip | 3 × 15 | 8 | 2-3 min | |
| Leg CurlsFocus on squeezing your hamstrings to move weight | 3 × 10 | 8 | 1-2 min | |
| Face PullsPull arms back and out | 3 × 12 | 8 | 1-2 min | |
| Single-Arm Tricep ExtensionPull your arm behind torso, don’t move upper arm | 3 × 12 | 8 | 1-2 min | |
| Standing Calf RaiseStretch your calves at the bottom, don’t bounce | 3 × 10 | 8 | 1-2 min |
RPE: rate of perceived exertion (1–10). SS: superset. Record each set using the weight unit selected above.
Before you start
These general programs were developed by Dr. Grant Radermacher and assume you already know the included lifts. They are not individualized rehabilitation. Discuss your readiness with your clinician, get qualified instruction for unfamiliar movements, and stop an exercise that causes pain. Exercise selection, sets, reps, RPE, rest, and cues above are transcribed from the original plan.
A few useful extras.
Optional accessories for your training routine. Your gym supplies the main equipment.
GRID foam roller
A textured roller for your optional self-massage routine. Choose your preferred color in the shop.
View product
Massage ball
A compact, easy-to-pack option for targeted self-massage.
View productAccessories are optional and are not a substitute for the gym equipment listed in each plan. Current prices, options, and availability are shown in the shop.
Training around a limitation?
Talk with Dr. Grant in Brookfield about your movement and training goals.