Full Body 3x/Week Total Body
A robust 3-day full-body program using compound movements to stimulate muscle growth and strength for all levels.
3 days a week · 10 weeks · Intermediate · day 1 free, the rest with Pro
Day 1 - Workout A — Squat and Press dominance
- Barbell Squats: 3 × 6-10, rest 150s
- Barbell Bench Press: 3 × 6-10, rest 150s
- Barbell Rows: 3 × 8-12, rest 90s
- Dumbbell Overhead Press: 3 × 10-15, rest 75s
- Hamstring Curls: 3 × 12-15, rest 1 min
- Plank: 3 × 60 seconds, rest 1 min
Day 2 - Rest/Cardio — Recovery or light cardiovascular activity
Rest day.
Day 3 - Workout B — Deadlift and pulling focus
6 exercises (Pro).
Day 4 - Rest/Cardio — Recovery or light cardiovascular activity
Rest day.
Day 5 - Workout C — Front squats and accessory work
6 exercises (Pro).
Run day 1 with no account