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3 Day full body + 1 day arms
by Matthew H.
1007 athletes joined
4.0
(1 rating)
Program Description
Enjoy! WEIGHT PROGRESSION- aim to add 5-10lbs every week on main compound movements (deadies, squats, OHP, bench) For isolation movements, try to add 5lbs. Once you stall, focus on form and rep quality. For movements with rep ranges, go up in weight once you can hit the upper range of reps for first two sets. Example: 3x8-12 1st set: 12 reps 2nd set: 12 reps 3rd set: 8 reps. REST- Take at least one day off between full body days and do arm day the day after day 3.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Dec 29, 2023 05:38
Last Edited
Jun 15, 2024 04:38
down_app
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
2 Sets
5+ Reps
@8-9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8-9
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
@9.5-10
6
Cable Crunch
3 Sets
12-16 Reps
@9.5-10
Day 2
1
Bench Press (Barbell)
3 Sets
5+ Reps
@8-9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8-9
3
Leg Extension
3 Sets
8-12 Reps
@8-9
4
Seated Row (Cable)
3 Sets
8-12 Reps
@8-9
5
Chest Fly (Machine)
3 Sets
8-12 Reps
@9.5-10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@9.5-10
Day 3
1
Squat (Barbell)
3 Sets
5+ Reps
@8-9
2
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8-9
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Push Up
3 Sets
AMRAP
@10
5
Hamstring Curl
3 Sets
8-12 Reps
@9.5-10
6
Upright Row (Cable)
3 Sets
8-12 Reps
@9.5-10
7
Side Plank
3 Sets
AMRAP
@10
Day 4
1
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Skull Crusher
3 Sets
12-16 Reps
@10
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 1
1
Deadlift (Barbell)
2 Sets
5+ Reps
@8-9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8-9
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
@9.5-10
6
Cable Crunch
3 Sets
12-16 Reps
@9.5-10
Day 2
1
Bench Press (Barbell)
3 Sets
5+ Reps
@8-9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8-9
3
Leg Extension
3 Sets
8-12 Reps
@8-9
4
Seated Row (Cable)
3 Sets
8-12 Reps
@8-9
5
Chest Fly (Machine)
3 Sets
8-12 Reps
@9.5-10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@9.5-10
Day 3
1
Squat (Barbell)
3 Sets
5+ Reps
@8-9
2
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8-9
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Push Up
3 Sets
AMRAP
@10
5
Hamstring Curl
3 Sets
8-12 Reps
@9.5-10
6
Upright Row (Cable)
3 Sets
8-12 Reps
@9.5-10
7
Side Plank
3 Sets
AMRAP
@10
Day 4
1
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Skull Crusher
3 Sets
12-16 Reps
@10
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 1
1
Deadlift (Barbell)
2 Sets
5+ Reps
@8-9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8-9
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
@9.5-10
6
Cable Crunch
3 Sets
12-16 Reps
@9.5-10
Day 2
1
Bench Press (Barbell)
3 Sets
5+ Reps
@8-9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8-9
3
Leg Extension
3 Sets
8-12 Reps
@8-9
4
Seated Row (Cable)
3 Sets
8-12 Reps
@8-9
5
Chest Fly (Machine)
3 Sets
8-12 Reps
@9.5-10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@9.5-10
Day 3
1
Squat (Barbell)
3 Sets
5+ Reps
@8-9
2
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8-9
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Push Up
3 Sets
AMRAP
@10
5
Hamstring Curl
3 Sets
8-12 Reps
@9.5-10
6
Upright Row (Cable)
3 Sets
8-12 Reps
@9.5-10
7
Side Plank
3 Sets
AMRAP
@10
Day 4
1
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Skull Crusher
3 Sets
12-16 Reps
@10
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 1
1
Deadlift (Barbell)
2 Sets
5+ Reps
@8-9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8-9
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
@9.5-10
6
Cable Crunch
3 Sets
12-16 Reps
@9.5-10
Day 2
1
Bench Press (Barbell)
3 Sets
5+ Reps
@8-9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8-9
3
Leg Extension
3 Sets
8-12 Reps
@8-9
4
Seated Row (Cable)
3 Sets
8-12 Reps
@8-9
5
Chest Fly (Machine)
3 Sets
8-12 Reps
@9.5-10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@9.5-10
Day 3
1
Squat (Barbell)
3 Sets
5+ Reps
@8-9
2
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8-9
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Push Up
3 Sets
AMRAP
@10
5
Hamstring Curl
3 Sets
8-12 Reps
@9.5-10
6
Upright Row (Cable)
3 Sets
8-12 Reps
@9.5-10
7
Side Plank
3 Sets
AMRAP
@10
Day 4
1
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Skull Crusher
3 Sets
12-16 Reps
@10
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 1
1
Deadlift (Barbell)
2 Sets
5+ Reps
@8-9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8-9
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
@9.5-10
6
Cable Crunch
3 Sets
12-16 Reps
@9.5-10
Day 2
1
Bench Press (Barbell)
3 Sets
5+ Reps
@8-9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8-9
3
Leg Extension
3 Sets
8-12 Reps
@8-9
4
Seated Row (Cable)
3 Sets
8-12 Reps
@8-9
5
Chest Fly (Machine)
3 Sets
8-12 Reps
@9.5-10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@9.5-10
Day 3
1
Squat (Barbell)
3 Sets
5+ Reps
@8-9
2
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8-9
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Push Up
3 Sets
AMRAP
@10
5
Hamstring Curl
3 Sets
8-12 Reps
@9.5-10
6
Upright Row (Cable)
3 Sets
8-12 Reps
@9.5-10
7
Side Plank
3 Sets
AMRAP
@10
Day 4
1
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Skull Crusher
3 Sets
12-16 Reps
@10
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 1
1
Deadlift (Barbell)
2 Sets
5+ Reps
@8-9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8-9
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
@9.5-10
6
Cable Crunch
3 Sets
12-16 Reps
@9.5-10
Day 2
1
Bench Press (Barbell)
3 Sets
5+ Reps
@8-9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8-9
3
Leg Extension
3 Sets
8-12 Reps
@8-9
4
Seated Row (Cable)
3 Sets
8-12 Reps
@8-9
5
Chest Fly (Machine)
3 Sets
8-12 Reps
@9.5-10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@9.5-10
Day 3
1
Squat (Barbell)
3 Sets
5+ Reps
@8-9
2
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8-9
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Push Up
3 Sets
AMRAP
@10
5
Hamstring Curl
3 Sets
8-12 Reps
@9.5-10
6
Upright Row (Cable)
3 Sets
8-12 Reps
@9.5-10
7
Side Plank
3 Sets
AMRAP
@10
Day 4
1
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Skull Crusher
3 Sets
12-16 Reps
@10
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 1
1
Deadlift (Barbell)
2 Sets
5+ Reps
@8-9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8-9
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
@9.5-10
6
Cable Crunch
3 Sets
12-16 Reps
@9.5-10
Day 2
1
Bench Press (Barbell)
3 Sets
5+ Reps
@8-9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8-9
3
Leg Extension
3 Sets
8-12 Reps
@8-9
4
Seated Row (Cable)
3 Sets
8-12 Reps
@8-9
5
Chest Fly (Machine)
3 Sets
8-12 Reps
@9.5-10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@9.5-10
Day 3
1
Squat (Barbell)
3 Sets
5+ Reps
@8-9
2
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8-9
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Push Up
3 Sets
AMRAP
@10
5
Hamstring Curl
3 Sets
8-12 Reps
@9.5-10
6
Upright Row (Cable)
3 Sets
8-12 Reps
@9.5-10
7
Side Plank
3 Sets
AMRAP
@10
Day 4
1
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Skull Crusher
3 Sets
12-16 Reps
@10
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 1
1
Deadlift (Barbell)
2 Sets
5+ Reps
@8-9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8-9
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
@9.5-10
6
Cable Crunch
3 Sets
12-16 Reps
@9.5-10
Day 2
1
Bench Press (Barbell)
3 Sets
5+ Reps
@8-9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8-9
3
Leg Extension
3 Sets
8-12 Reps
@8-9
4
Seated Row (Cable)
3 Sets
8-12 Reps
@8-9
5
Chest Fly (Machine)
3 Sets
8-12 Reps
@9.5-10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@9.5-10
Day 3
1
Squat (Barbell)
3 Sets
5+ Reps
@8-9
2
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8-9
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Push Up
3 Sets
AMRAP
@10
5
Hamstring Curl
3 Sets
8-12 Reps
@9.5-10
6
Upright Row (Cable)
3 Sets
8-12 Reps
@9.5-10
7
Side Plank
3 Sets
AMRAP
@10
Day 4
1
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Skull Crusher
3 Sets
12-16 Reps
@10
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 1
1
Deadlift (Barbell)
2 Sets
5+ Reps
@8-9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8-9
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
@9.5-10
6
Cable Crunch
3 Sets
12-16 Reps
@9.5-10
Day 2
1
Bench Press (Barbell)
3 Sets
5+ Reps
@8-9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8-9
3
Leg Extension
3 Sets
8-12 Reps
@8-9
4
Seated Row (Cable)
3 Sets
8-12 Reps
@8-9
5
Chest Fly (Machine)
3 Sets
8-12 Reps
@9.5-10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@9.5-10
Day 3
1
Squat (Barbell)
3 Sets
5+ Reps
@8-9
2
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8-9
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Push Up
3 Sets
AMRAP
@10
5
Hamstring Curl
3 Sets
8-12 Reps
@9.5-10
6
Upright Row (Cable)
3 Sets
8-12 Reps
@9.5-10
7
Side Plank
3 Sets
AMRAP
@10
Day 4
1
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Skull Crusher
3 Sets
12-16 Reps
@10
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 1
1
Deadlift (Barbell)
2 Sets
5+ Reps
@8-9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8-9
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
@9.5-10
6
Cable Crunch
3 Sets
12-16 Reps
@9.5-10
Day 2
1
Bench Press (Barbell)
3 Sets
5+ Reps
@8-9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8-9
3
Leg Extension
3 Sets
8-12 Reps
@8-9
4
Seated Row (Cable)
3 Sets
8-12 Reps
@8-9
5
Chest Fly (Machine)
3 Sets
8-12 Reps
@9.5-10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@9.5-10
Day 3
1
Squat (Barbell)
3 Sets
5+ Reps
@8-9
2
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8-9
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Push Up
3 Sets
AMRAP
@10
5
Hamstring Curl
3 Sets
8-12 Reps
@9.5-10
6
Upright Row (Cable)
3 Sets
8-12 Reps
@9.5-10
7
Side Plank
3 Sets
AMRAP
@10
Day 4
1
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Skull Crusher
3 Sets
12-16 Reps
@10
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 1
1
Deadlift (Barbell)
2 Sets
5+ Reps
@8-9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8-9
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
@9.5-10
6
Cable Crunch
3 Sets
12-16 Reps
@9.5-10
Day 2
1
Bench Press (Barbell)
3 Sets
5+ Reps
@8-9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8-9
3
Leg Extension
3 Sets
8-12 Reps
@8-9
4
Seated Row (Cable)
3 Sets
8-12 Reps
@8-9
5
Chest Fly (Machine)
3 Sets
8-12 Reps
@9.5-10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@9.5-10
Day 3
1
Squat (Barbell)
3 Sets
5+ Reps
@8-9
2
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8-9
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Push Up
3 Sets
AMRAP
@10
5
Hamstring Curl
3 Sets
8-12 Reps
@9.5-10
6
Upright Row (Cable)
3 Sets
8-12 Reps
@9.5-10
7
Side Plank
3 Sets
AMRAP
@10
Day 4
1
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Skull Crusher
3 Sets
12-16 Reps
@10
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 1
1
Deadlift (Barbell)
2 Sets
5+ Reps
@8-9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8-9
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
@9.5-10
6
Cable Crunch
3 Sets
12-16 Reps
@9.5-10
Day 2
1
Bench Press (Barbell)
3 Sets
5+ Reps
@8-9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8-9
3
Leg Extension
3 Sets
8-12 Reps
@8-9
4
Seated Row (Cable)
3 Sets
8-12 Reps
@8-9
5
Chest Fly (Machine)
3 Sets
8-12 Reps
@9.5-10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@9.5-10
Day 3
1
Squat (Barbell)
3 Sets
5+ Reps
@8-9
2
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8-9
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Push Up
3 Sets
AMRAP
@10
5
Hamstring Curl
3 Sets
8-12 Reps
@9.5-10
6
Upright Row (Cable)
3 Sets
8-12 Reps
@9.5-10
7
Side Plank
3 Sets
AMRAP
@10
Day 4
1
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Skull Crusher
3 Sets
12-16 Reps
@10
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10