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Compound Power & Skill Mastery →

Full Body Maintenance

A powerful full-body session designed to consolidate your gains from the past four weeks. You'll hit every major muscle group with focused compound lifts and smart accessory work — leaving you strong, balanced, and ready to finish the plan strong.

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Workout Breakdown

Warm-Up

1

Jumping Jacks

1 set × 60s

2

Hip Circle

1 set × 10 reps

3

Leg Swing

1 set × 10 reps

4

Shoulder Circle

1 set × 10 reps

5

Inchworm

1 set × 6 reps

6

Squat (Goblet) - Kettlebell

2 sets × 8 reps, 8 reps

Main Workout — Lower Body Compounds

1

Back Squat - Barbell

3 sets × 7 reps, 7 reps, 7 reps

2

Deadlift (Romanian) - Barbell

3 sets × 7 reps, 7 reps, 7 reps

Main Workout — Upper Body Compounds

1

Bench Press - Barbell

3 sets × 7 reps, 7 reps, 7 reps

2

Row (Bent-Over) - Barbell

3 sets × 7 reps, 7 reps, 7 reps

Accessory Work

3 circuits
1

Lateral Raise - Dumbbell

1 set × 12 reps

2

Bicep Curl (Hammer) - Dumbbell

1 set × 10 reps

2 circuits
1

Split Squat (Bulgarian)

1 set × 10 reps

2

Glute Bridge

1 set × 12 reps

2 circuits
1

Dip (Triceps)

1 set × 12 reps

2

Face Pull - Cable

1 set × 12 reps

Core Finisher

1

Plank

2 sets × 45s, 45s

2

Ab Wheel Rollout - Ab Wheel

2 sets × 10 reps, 10 reps

Cool Down

1

Quad Stretch

1 set × 30s

2

Standing Single-Leg Hamstring Stretch

1 set × 30s

3

Child's Pose

1 set × 45s

4

Chest Doorway Stretch

1 set × 30s

5

Seated Spinal Twist Stretch

1 set × 30s

Full Body Maintenance - Bodyweight Fitness | Bodyweight Fitness