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3 Day Full Body
by h3n0ck
96 athletes joined
Program Description
Full body work out for beginner girls originally designed by Natural Hyperthrophy
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
40 minutes
Created
Jan 25, 2024 07:05
Last Edited
Jun 15, 2024 12:09
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Week 1
1 / 3 Weeks
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
2A
Lat Pulldown
4 Sets
2B
Lateral Raise (Dumbbell)
4 Sets
3A
Hip Thrust (Barbell)
4 Sets
3B
Tricep Pushdown (Cable)
4 Sets
Day 3
1A
Lunge (Dumbbell)
4 Sets
2A
Overhead Press (Dumbbell)
3 Sets
2B
Dumbbell Row
3 Sets
3A
Hyperextension
3 Sets
3B
Standing Calf Raise
3 Sets
Day 1
1
Squat (Barbell)
4 Sets
2A
Bench Press (Dumbbell)
4 Sets
2B
Bicep Curl (Dumbbell)
4 Sets
3A
Decline Crunch
4 Sets
3B
Standing Calf Raise
4 Sets
Day 1
1
Squat (Barbell)
4 Sets
2A
Bench Press (Dumbbell)
4 Sets
2B
Bicep Curl (Dumbbell)
4 Sets
3A
Decline Crunch
4 Sets
3B
Standing Calf Raise
4 Sets
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
2A
Lat Pulldown
4 Sets
2B
Lateral Raise (Dumbbell)
4 Sets
3A
Hip Thrust (Barbell)
4 Sets
3B
Chest Fly (Machine)
4 Sets
Day 3
1
Squat (Barbell)
3 Sets
2A
Overhead Press (Dumbbell)
3 Sets
2B
Dumbbell Row
3 Sets
3A
Hyperextension
3 Sets
3B
Standing Calf Raise
3 Sets
Day 1
1
Squat (Barbell)
4 Sets
2A
Bench Press (Dumbbell)
4 Sets
2B
Bicep Curl (Dumbbell)
4 Sets
3A
Decline Crunch
4 Sets
3B
Standing Calf Raise
4 Sets
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
2A
Lat Pulldown
4 Sets
2B
Lateral Raise (Dumbbell)
4 Sets
3A
Hip Thrust (Barbell)
4 Sets
3B
Tricep Pushdown (Cable)
4 Sets
Day 3
1A
Lunge (Dumbbell)
4 Sets
2A
Overhead Press (Dumbbell)
3 Sets
2B
Dumbbell Row
3 Sets
3A
Hyperextension
3 Sets
3B
Standing Calf Raise
3 Sets