Anton Tubero Full 23 Upd ((link)) Jun 2026

I assume you want a full, updated (2023) guide to Anton Tubero's "Full 23"—likely a workout/program named "Full 23" by Anton Tubero. I'll provide a concise, structured, prescriptive 8-week program overview, weekly schedule, sample workouts, progress rules, and nutrition + recovery notes. If you meant something else (book, software, or a different year), tell me and I’ll adjust. 8‑Week "Full 23" Program — Overview Goal: Full‑body strength, hypertrophy, and conditioning across 8 weeks. Frequency: 4 workouts/week (2 heavy strength days, 1 hypertrophy day, 1 conditioning/auxiliary day). Progression: linear load increase or reps-to-target each week; deload in week 5 if needed (optional). RPE target: 7–9 on main lifts. Weekly layout (repeat 8 weeks)

Day 1 — Strength A (Lower focus) Day 2 — Strength B (Upper focus) Day 3 — Off or active recovery Day 4 — Hypertrophy (Full body volume) Day 5 — Conditioning & accessory Days 6–7 — Rest / mobility

Strength Days (A/B)

Warm‑up: 5–10 min cardio + dynamic mobility; 2 ramp sets of barbell main lift. Strength A (Lower) anton tubero full 23 upd

Back squat — 5 sets × 5 reps @ 75–85% 1RM (or 5×5 build) Romanian deadlift — 4×6–8 Bulgarian split squat — 3×8 each Weighted plank — 3×45–60s

Strength B (Upper)

Bench press (or close variation) — 5×5 @ 75–85% 1RM Bent‑over row or chest‑supported row — 4×6–8 Overhead press — 3×6–8 Pull‑ups or lat pulldown — 3×8–10 I assume you want a full, updated (2023)

Progression: add 2.5–5 lb (1–2.5 kg) each week to main lift if you hit all reps with RPE ≤8. If stuck 2 weeks, reduce load by 5–10% and rebuild. Hypertrophy Day

Warm‑up: mobility + light sets. Circuit (3 rounds, 60–90s rest between rounds):

Dumbbell incline press 10–12 Single‑leg Romanian deadlift 10 each Seated cable row or machine row 10–12 Dumbbell lateral raise 12–15 Leg press or goblet squat 12–15 RPE target: 7–9 on main lifts

Finish: core circuit 3 rounds (hanging knee raises 12, Russian twists 20, side plank 30s each)

Adjust weight to reach target rep ranges near failure on final reps. Conditioning & Accessory Day