Ceres: 12-Week Full Body Workout

Gym | Plan | Intermediate: 12 Weeks | 3 Days per Week

Ceres: 12-Week Full Body Workout is a comprehensive exercise plan designed for intermediate individuals seeking to build strength and lean muscle. This 3-day-per-week workout incorporates a variety of compound and isolation exercises, including barbell bench press, deadlifts, squats, and a range of cable and dumbbell movements. The program is structured to optimize muscle growth and fat burning, making it perfect for those looking to sculpt a balanced, strong physique. The exercises target all major muscle groups and are strategically arranged to ensure proper muscle recovery and progression. With a focus on functional movements, this workout plan promotes overall fitness and can be tailored to individual fitness levels. Whether your goal is to improve strength, increase muscle definition, or enhance athletic performance, Ceres: 12-Week Full Body Workout provides an effective and challenging regimen to help you achieve your fitness goals.

Preview Workout

Week 1

Day 1

Looking for a complete full-body workout routine? This program has it all, from upper body to lower body exercises. The workout starts with wide grip cable lat pulldowns which target the back muscles, followed by barbell bench press to work on the chest, and cable reverse grip biceps curls for the biceps. The sequence then moves on to dumbbell lateral raises, barbell lying triceps extension, and barbell high bar squats to engage the shoulders, triceps, and lower body muscles. As the workout progresses, it includes lever calf stretch and captains chair straight leg raise to focus on the calves and abs. Each exercise consists of 4 sets in a descending rep range (20, 15, 12, and 12) to ensure both muscle endurance and strength are developed effectively. Remember to maintain proper form and control throughout each repetition to maximize the benefits of this workout.

#	Exercise / Sets	Image
1	Wide Grip Cable Lat Pulldown4 sets • 20, 15, 12 and 12 reps
2	Barbell Bench Press4 sets • 20, 15, 12 and 12 reps
3	Cable Reverse Grip Biceps Curl (SZ-bar)4 sets • 20, 15, 12 and 12 reps
4	Dumbbell Lateral Raise4 sets • 20, 15, 12 and 12 reps
5	Barbell Lying Triceps Extension4 sets • 20, 15, 12 and 12 reps
6	Barbell High Bar Squat4 sets • 20, 15, 12 and 12 reps
7	Lever Calf Stretch (plate loaded) Isometric4 sets • 20, 15, 12 and 12 reps
8	Captains Chair Straight Leg Raise4 sets • 20, 15, 12 and 12 reps

Day 2

Rest Day

Day 3

This workout is designed to target multiple muscle groups and improve overall strength and muscle size. The first superset consists of dumbbell chest flys and cable seated low rows. Chest flys are an effective exercise for targeting the chest muscles, while cable seated low rows engage the back muscles. This combination of exercises helps in building a balanced upper body strength. Moving on to the second superset, which consists of barbell seated behind head military press and dumbbell alternate seated hammer curls. Military press targets the shoulder muscles and helps in developing shoulder strength and stability, while hammer curls target the biceps, contributing to overall arm strength and size. Following this, the workout includes lever leg extensions to target the quadriceps, barbell deadlifts to engage the entire body and improve overall strength, lever calf raises to focus on the calf muscles, and cable side bends to engage the obliques. By incorporating these exercises into your training routine, you can effectively work on different muscle groups and achieve a balanced and comprehensive workout.

#	Exercise / Sets	Image
1	Dumbbell Chest Fly4 sets • 20, 15, 12 and 12 reps
2	Cable Seated Low Row4 sets • 20, 15, 12 and 12 reps
3	Barbell Seated Behind Head Military Press4 sets • 20, 15, 12 and 12 reps
4	Dumbbell Alternate Seated Hammer Curl4 sets • 20, 15, 12 and 12 reps
5	Lever Leg Extension4 sets • 20, 15, 12 and 12 reps
6	Barbell Deadlift4 sets • 20, 15, 12 and 12 reps
7	Lever Calf Raise (bench press machine)4 sets • 20, 15, 12 and 12 reps
8	Cable Side Bend4 sets • 20, 15, 12 and 12 reps

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