3-day Full Body Strength and Mass

by Kevin W.

10 athletes joined

Program Description

Build strength and mass! Centered around the 4 main compound barbell movements (squat, deadlift, bench, press) with a reverse pyramid rep and progression scheme.

Program Overview

Level

Intermediate

Goal

Powerbuilding

Equipment

Full Gym

Program Length

6 weeks

Time Per Workout

70 minutes

Created

Mar 13, 2024 01:06

Last Edited

Jun 18, 2024 08:59

Day 3

Squat (Barbell)

1 Set

3 Reps

5 Reps

8 Reps

Band Pull Apart

3 Sets

15 Reps

Dip (Weighted)

1 Set

3 Reps

5 Reps

8 Reps

High Pull

3 Sets

1 Set

3 Reps

1 Reps

@9.5

Hip Thrust (Barbell)

3 Sets

10 Reps

@7.5

Chin-Up (Weighted)

3 Sets

10 Reps

@7.5

Incline Bench Press (Dumbbell)

3 Sets

15 Reps

@7.5

Tricep Extension (Cable)

3 Sets

15 Reps

@7.5

Bicep Curl (EZ Bar)

3 Sets

15 Reps

@7.5

Day 2

Front Squat (Barbell)

1 Set

3 Reps

5 Reps

8 Reps

Band Pull Apart

3 Sets

15 Reps

Overhead Press (Barbell)

1 Set

3 Reps

5 Reps

8 Reps

Deadlift (Barbell)

1 Set

3 Reps

5 Reps

Leg Extension

3 Sets

10 Reps

@7.5

Chin-Up (Weighted)

3 Sets

10 Reps

@7.5

Pec Deck (Machine)

3 Sets

15 Reps

@7.5

Tricep Extension (Cable)

3 Sets

15 Reps

@7.5

Hammer Curl

3 Sets

15 Reps

@7.5

Day 1

Squat (Barbell)

1 Set

3 Reps

5 Reps

8 Reps

Band Pull Apart

3 Sets

15 Reps

Bench Press (Barbell)

1 Set

3 Reps

5 Reps

8 Reps

Clean (Barbell)

3 Sets

1 Set

3 Reps

1 Reps

Single Leg Romanian Deadlift

3 Sets

10 Reps

@7.5

Chin-Up (Weighted)

3 Sets

10 Reps

@7.5

Lateral Raise (Dumbbell)

3 Sets

15 Reps

@7.5

Tricep Extension (Cable)

3 Sets

15 Reps

@7.5

Bicep Curl (Dumbbell)

3 Sets

15 Reps

@7.5