3 Day Full Body Workout Program


Consistency:
Stay consistent, try not to skip workouts.

How to Progress:
Start on the lower rep range then progress in more reps until on the highest rep, add weight then repeat.
For Example:
On a 3x4-8
Week 1 Bench press 3x4 200lb
Week 2 Bench press 3x6 200lb
Week 3 Bench press 3x7 200lb
Week 4 Bench press 3x8 200lb
Week 5 Bench press 3x4 210lb

Rest:
Rest between 2-4 minutes on compound lifts, 1-3 on isolation lifts, and 30 sec to 2 min on supersets.

Diet:
Eat a high protein, nutrient dense. 80/20 

Sleep:
Sleep between 7-9 hours of sleep a night for physical and mental health.

Exercise Form:
Preform each exercise with the right form, slow eccentric, strong tight steady motion, focusing on the stretched position.

Effort:
RPE/Rate of Perceived Exhaustion is a scale of how close you are to failing a lift.
[RPE 1] you can do 9 more reps until you can't 
[RPE 2] you can do 8 more reps until you can't 
[RPE 3] you can do 7 more reps until you can't 
[RPE 4] you can do 6 more reps until you can't 
[RPE 5] you can do 5 more reps until you can't 
[RPE 6] you can do 4 more reps until you can't 
[RPE 7] you can do 3 more reps until you can't 
[RPE 8] you can do 2 more reps until you can't 
[RPE 9] you can do 1 more reps until you can't 
[RPE 10] you can't do any more reps no matter what



Important keys to maximum strength and size:
1. Consistency
2. Progression
3. Rest
3. Diet
4. Sleep
5. Exercise Form
6. Effort 

I hope for the best for you. Stay consistent and get those gains. Good luck!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Barbell Row

Deficit Push Up

Lunge (Dumbbell)

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Chest and Arms Focus 

Front Squat (Barbell)

Leg Extension

Lying Leg Curl

Seated Calf Raise

Lateral Raise (Cable)

Pull-Up (Assisted)

Dip (Assisted)

Leg Focus

Deadlift (Barbell)

Overhead Press (Barbell)

Lat Pulldown

Incline Chest Press (Machine)

Single Arm Row (Dumbbell)

Bicep Curl (EZ Bar)

Skull Crusher (Barbell)

Back and Shoulders Focus

Heavy Chest and Arms Focus 

Heavy Leg Focus

Heavy Back and Shoulders Focus

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