Programs / General Fitness Full Body (Full Gym, Advanced)

General Fitness Full Body (Full Gym, Advanced)

General fitnessAdvanced3 days / weekFull gym8 weeks50 min sessionsFull body

Simple, balanced sessions. Compound lifts first, accessories after, core to close. Show up, log your sets, repeat. Built by real trainers to run in about an hour of focused work. Warm up with intent, run every set as written, log it, and leave.

Progression: Add a rep or a small load each week. Keep form strict. Rest as written; the timing is part of the work. Week 5 is a deload: same movements, two thirds of the sets, leave two reps in the tank.

Written by a working trainer. In the app, every session is editable: swap exercises, change days, and log every set.

Inside the week

Session 1 · Full Body A

quadricepschestlatsshouldershamstringslatsshouldershamstringslatsabdominals

Around The Worlds3 x 10-12
Box Squat3 x 10-12
Flat Barbell Bench Press3 x 10-12
Seated Cable Rows3 x 10-12
Reverse Hyperextension3 x 10-12
Dumbbell Lying Rear Lateral Raise3 x 10-12
Hanging Leg Raise3 x 15-20

Session 2

Full Body B

hamstringsshouldersmiddle backchestglutesmiddle backchestglutesmiddle backabdominals

10 exercises · full detail in the app

Session 3

Full Body C

gluteschestlatsbicepstricepslatsbicepstricepslatscalves

7 exercises · full detail in the app

The full week, week to week progression, and the set by set log live in the Spec Fitness app.

Run General Fitness Full Body (Full Gym, Advanced) with every set logged.

7 day free trial, $25 a month. Tune any session to fit your week.

Get the app