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.

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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.

1. Wide Grip Cable Lat Pulldown: 4 sets • 20, 15, 12 and 12 reps

Wide Grip Cable Lat Pulldown

2. Barbell Bench Press: 4 sets • 20, 15, 12 and 12 reps

Barbell Bench Press

3. Cable Reverse Grip Biceps Curl (SZ-bar): 4 sets • 20, 15, 12 and 12 reps

Cable Reverse Grip Biceps Curl (SZ-bar)

4. Dumbbell Lateral Raise: 4 sets • 20, 15, 12 and 12 reps

Dumbbell Lateral Raise

5. Barbell Lying Triceps Extension: 4 sets • 20, 15, 12 and 12 reps

Barbell Lying Triceps Extension

6. Barbell High Bar Squat: 4 sets • 20, 15, 12 and 12 reps

Barbell High Bar Squat

7. Lever Calf Stretch (plate loaded) Isometric: 4 sets • 20, 15, 12 and 12 reps

Lever Calf Stretch (plate loaded) Isometric

8. Captains Chair Straight Leg Raise: 4 sets • 20, 15, 12 and 12 reps

Captains Chair Straight Leg Raise

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.

1. Dumbbell Chest Fly: 4 sets • 20, 15, 12 and 12 reps

Dumbbell Chest Fly

2. Cable Seated Low Row: 4 sets • 20, 15, 12 and 12 reps

Cable Seated Low Row

3. Barbell Seated Behind Head Military Press: 4 sets • 20, 15, 12 and 12 reps

Barbell Seated Behind Head Military Press

4. Dumbbell Alternate Seated Hammer Curl: 4 sets • 20, 15, 12 and 12 reps

Dumbbell Alternate Seated Hammer Curl

5. Lever Leg Extension: 4 sets • 20, 15, 12 and 12 reps

Lever Leg Extension

6. Barbell Deadlift: 4 sets • 20, 15, 12 and 12 reps

Barbell Deadlift

7. Lever Calf Raise (bench press machine): 4 sets • 20, 15, 12 and 12 reps

Lever Calf Raise (bench press machine)

8. Cable Side Bend: 4 sets • 20, 15, 12 and 12 reps

Cable Side Bend

Day 4

Rest Day

Day 5

This full-body workout is designed to build strength and muscle endurance. The workout includes a combination of compound and isolation exercises to target various muscle groups. Starting with lever seated crunches, the workout targets the core muscles, focusing on developing abdominal strength and stability. The cable wide grip rear pulldown behind the neck targets the upper back and lats, promoting muscle growth and strength in the back and arms. Moving on to the dumbbell incline bench press, the workout focuses on the chest, shoulders, and triceps, challenging the upper body with a compound movement.

The barbell curl and barbell shrug exercises are designed to isolate the biceps and trapezius muscles, enhancing arm and upper back strength. The cable reverse grip triceps pushdown with the SZ-bar effectively targets the triceps for muscle definition and arm strength. Finally, the workout concludes with lever lying leg curls and Smith chair squats to target the hamstrings, glutes, and quadriceps, promoting lower body strength and muscle development. Incorporating this full-body workout into a regular exercise routine can lead to overall strength and muscle gains when combined with a proper nutrition plan and adequate rest.

1. Lever Seated Crunch: 4 sets • 20, 15, 12 and 12 reps

Lever Seated Crunch

2. Cable Wide Grip Rear Pulldown Behind Neck: 4 sets • 20, 15, 12 and 12 reps

Cable Wide Grip Rear Pulldown Behind Neck

3. Dumbbell Incline Bench Press: 4 sets • 20, 15, 12 and 12 reps

Dumbbell Incline Bench Press

4. Barbell Curl: 4 sets • 20, 15, 12 and 12 reps

Barbell Curl

5. Barbell Shrug: 4 sets • 20, 15, 12 and 12 reps

Barbell Shrug

6. Cable Reverse Grip Triceps Pushdown (SZ-bar): 4 sets • 20, 15, 12 and 12 reps

Cable Reverse Grip Triceps Pushdown (SZ-bar)

7. Lever Lying Leg Curl: 4 sets • 20, 15, 12 and 12 reps

Lever Lying Leg Curl

8. Smith Chair Squat: 4 sets • 20, 15, 12 and 12 reps

Smith Chair Squat

Day 6

Rest Day

Day 7

Rest Day

See the full workout in the Fitwill app.

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