Program Description
**The 3x3 Physique Builder** is an 8-week program designed to sculpt your body through a strategic blend of strength training and hypertrophy. With 24 sessions, each lasting approximately 40 minutes, you'll tackle a variety of compound and isolation exercises targeting all major muscle groups. This program is perfect for both novice and intermediate lifters, focusing on progressive overload to maximize gains. Get ready to build strength and enhance your physique with a structured approach that keeps you motivated and on track!
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout40 minutes
- CreatedSep 22, 2025 02:23
- Last EditedNov 06, 2025 09:23
Summary
Transform your physique with The 3x3 Physique Builder, an 8-week program designed for serious lifters looking to build strength and muscle. Training three days a week, you'll focus on targeted muscle groups, including chest, legs, and back, utilizing a mix of barbell and dumbbell exercises. Each session is crafted to maximize your gains with a structured approach, ensuring you push your limits while allowing for recovery. Equip yourself with the tools to sculpt your body and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Chest
14.2%
Upper Back
13%
Triceps
11.1%
Front Delts
10.7%
Lats
7.5%
Biceps
7.1%
Middle Delts
6.7%
Rear Delts
6.1%
Quadriceps
5.9%
Hamstrings
5.9%
Glutes
5.6%
Lower Back
3.1%
Abs
1.7%
Forearms
0.8%
Adductors
0.4%
Abductors
0.2%
