February 2025 Full-Body Workout 3x week.

Feb 4

Here is February’s workout! Videos to accompany coming soon.

Day 1

A1. Goblet Squat – 4x8-10
A2. Chin-Ups (Weighted, BW, or Assisted) – 3x6-8

B1. Romanian Deadlift – 3x8-10
B2. DB Overhead Press - 3x8-10

C1. Seated Bicep Curl - 50 Reps in as few sets as possible
C2. Cable Face Pulls – 50 Reps in as few sets as possible

D1. One-Arm DB Calf Raises – 2xAMRAP

Day 2

A1. Trap Bar Deadlift – 4x5-6
A2. 90-90 Stretch - 3x30 sec

B1. Bulgarian Split Squat – 3x8-10 per leg
B2. DB Row – 3x8-10 per arm

C1. Dumbbell Lateral Raises – 50 Reps in as few sets as possible
C2. Cable Triceps Pushdowns – 50 Reps in as few sets as possible

D1. Plank Hold – 3x As Long As Possible

Day 3

A1. Front Squat – 4x6-8
A2. Lat Pulldowns – 4x8-10

B1. Hip Thrusts – 3x8-10
B2. Incline DB Bench - 3x8-10

C1. Dips (Weighted, BW, or Assisted) – 50 Reps in as few sets as possible
C2. Hammer Curls – 50 Reps in as few sets as possible

D1. Hanging Leg Raises – 50 Reps in as few sets as possible

Deload Week (Week 4)

Reduce weight to ~50-60% of normal working sets
Perform only 2-3 sets per exercise
Stay at RPE 5-6 (leave 4-5 reps in the tank)
Same exercises, lower volume & intensity

Example Deload Workout

A1. Squat – 3x6 (lighter weight)
A2. Bench Press – 3x6

B1. Romanian Deadlift – 2x8
B2. Pull-Ups – 2x5-6

C1. Dumbbell Shoulder Press – 2x8
C2. Face Pulls – 2x12

Why This Works:

✅ Supersets maximize efficiency (less rest, more work)
✅ Balanced push/pull & lower/upper body structure
✅ Deload week prevents burnout and keeps progress steady

This format keeps sessions within 30-45 minutes while hitting 8-12 sets per muscle group effectively. Let me know if you'd like any modifications! 💪🔥

Joshua Kiely