The 3x3 Physique Builder

**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!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Bicep Curl (EZ Bar)

Chest + Biceps

Squat (Barbell)

Romanian Deadlift (Barbell)

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Legs + shoulders

Pull-Up (Assisted)

Barbell Row

Face Pull

Dip (Assisted)

Back + Triceps

Bench Press (Dumbbell)

Incline Chest Press (Machine)

Chest Fly (Machine)

Incline Curl (Dumbbell)

Leg Press

Bulgarian Split Squat (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lat Pulldown

Single Arm Row (Dumbbell)

Rear Delt Fly (Dumbbell)

Close Grip Bench Press (Smith Machine)

Chest Press (Machine)

Cable Crossover

Bicep Curl (Cable)

Front Squat (Dumbbell)

Romanian Deadlift (Dumbbell)

Shoulder Press (Machine)

Lateral Raise (Machine)

Legs + Shoulders

Pull-Up (Neutral Grip, Bodyweight)

Seated Row (Cable)

Reverse Pec Deck

Tricep Rope Push Down (Cable)

Incline Cable Chest Press

Pec Deck (Machine)

Hammer Curl

Arnold Press

T-Bar Row

Overhead Tricep Extension (Cable)

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