Example of programme workout 1 for week 3 Bodybuilding and musculation
workout 3
| Set Sequenc | reps | Set Sequenc |
| DEADLIFT (Db) | 12 | 1 |
| Cardio 1 minute | ||
| DEADLIFT (Db) | 12 | 2 |
| Cardio 1 minute |
Week 2
| Set Sequenc | reps | Set Sequenc |
| LUNGES W/KNEE RAISE (Bw) | 12 | 1 |
| Cardio 1 minute | ||
| LUNGES W/KNEE RAISE (Bw) | 12 | 2 |
| Cardio 1 minute |
workout 1
| Set Sequenc | reps | Set Sequenc |
| CLOSE-GRIP BENCH PRESS (Rb)) | 12 | 1 |
| PULLOVER WITH BALL (BA) | 12 | 2 |
| Cardio 1 minute |
| Set Sequenc | reps | Set Sequenc |
| SHOULDER PRESS W/BALL (Rb) | 12 | 1 |
| Cardio 1 minute | ||
| SHOULDER PRESS W/BALL (Rb) | 12 | 2 |
| Cardio 1 minute |
| Set Sequenc | reps | Set Sequenc |
| BENT KNEE PUSH UPS (Bw) | 12 | 1 |
| cardio 1 minute | ||
| BENT KNEE PUSH UPS (Bw) | 12 | 2 |
| Cardio 1 minute |
| Set Sequenc | reps | Set Sequenc |
| BICEP CURL (Db) | 12 | 1 |
| PREACHER CURL (Db) | 12 | 2 |
| Cardio 1 minute |
