8 Weeks, 3x per week
This Full Body ABC plan is built around compound movements that deliver a high return on time invested, making the program ideal for maintaining and building strength within a busy schedule.
The program follows a minimalistic approach: fewer exercises, higher relevance. Despite its simplicity, it remains highly effective for both strength maintenance and long-term progression.
Exercise progressions should be adjusted based on the individual’s level, experience, and available equipment. For example, Bulgarian Split Squats can be progressed from standard execution to deficit, weighted, or weighted-deficit variations as strength and control improve. Pull-ups and dips can likewise be progressed to weighted variations. Etc.