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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
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Week 1
1 / 6 Weeks
Day 3
1A
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
1B
Band Pull Apart
3 Sets
15 Reps
@6
2
Dip (Weighted)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
3
High Pull
3 Sets
1 Set
3 Reps
1 Reps
@9
@9.5
4A
Hip Thrust (Barbell)
3 Sets
10 Reps
@7.5
4B
Chin-Up (Weighted)
3 Sets
10 Reps
@7.5
5A
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@7.5
5B
Tricep Extension (Cable)
3 Sets
15 Reps
@7.5
5C
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@7.5
Day 2
1A
Front Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
1B
Band Pull Apart
3 Sets
15 Reps
@6
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
3
Deadlift (Barbell)
1 Set
1 Set
3 Reps
5 Reps
@9
@9
4A
Leg Extension
3 Sets
10 Reps
@7.5
4B
Chin-Up (Weighted)
3 Sets
10 Reps
@7.5
5A
Pec Deck (Machine)
3 Sets
15 Reps
@7.5
5B
Tricep Extension (Cable)
3 Sets
15 Reps
@7.5
5C
Hammer Curl
3 Sets
15 Reps
@7.5
Day 1
1A
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
1B
Band Pull Apart
3 Sets
15 Reps
@6
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
3
Clean (Barbell)
3 Sets
1 Set
3 Reps
1 Reps
@8
@9
4A
Single Leg Romanian Deadlift
3 Sets
10 Reps
@7.5
4B
Chin-Up (Weighted)
3 Sets
10 Reps
@7.5
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
5B
Tricep Extension (Cable)
3 Sets
15 Reps
@7.5
5C
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@7.5
Day 1
1A
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
1B
Band Pull Apart
3 Sets
15 Reps
@6
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
3
Clean (Barbell)
3 Sets
1 Set
3 Reps
1 Reps
@8
@9
4A
Single Leg Romanian Deadlift
3 Sets
10 Reps
@7.5
4B
Chin-Up (Weighted)
3 Sets
10 Reps
@7.5
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
5B
Tricep Extension (Cable)
3 Sets
15 Reps
@7.5
5C
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@7.5
Day 2
1A
Front Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
1B
Band Pull Apart
3 Sets
15 Reps
@6
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
3
Deadlift (Barbell)
1 Set
1 Set
3 Reps
5 Reps
@9
@9
4A
Leg Extension
3 Sets
10 Reps
@7.5
4B
Chin-Up (Weighted)
3 Sets
10 Reps
@7.5
5A
Pec Deck (Machine)
3 Sets
15 Reps
@7.5
5B
Tricep Extension (Cable)
3 Sets
15 Reps
@7.5
5C
Hammer Curl
3 Sets
15 Reps
@7.5
Day 3
1A
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
1B
Band Pull Apart
3 Sets
15 Reps
@6
2
Dip (Weighted)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
3
High Pull
3 Sets
1 Set
3 Reps
1 Reps
@9
@9.5
4A
Hip Thrust (Barbell)
3 Sets
10 Reps
@7.5
4B
Chin-Up (Weighted)
3 Sets
10 Reps
@7.5
5A
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@7.5
5B
Tricep Extension (Cable)
3 Sets
15 Reps
@7.5
5C
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@7.5
Day 1
1A
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
1B
Band Pull Apart
3 Sets
15 Reps
@6
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
3
Clean (Barbell)
3 Sets
1 Set
3 Reps
1 Reps
@8
@9
4A
Single Leg Romanian Deadlift
3 Sets
10 Reps
@7.5
4B
Chin-Up (Weighted)
3 Sets
10 Reps
@7.5
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
5B
Tricep Extension (Cable)
3 Sets
15 Reps
@7.5
5C
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@7.5
Day 2
1A
Front Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
1B
Band Pull Apart
3 Sets
15 Reps
@6
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
3
Deadlift (Barbell)
1 Set
1 Set
3 Reps
5 Reps
@9
@9
4A
Leg Extension
3 Sets
10 Reps
@7.5
4B
Chin-Up (Weighted)
3 Sets
10 Reps
@7.5
5A
Pec Deck (Machine)
3 Sets
15 Reps
@7.5
5B
Tricep Extension (Cable)
3 Sets
15 Reps
@7.5
5C
Hammer Curl
3 Sets
15 Reps
@7.5
Day 3
1A
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
1B
Band Pull Apart
3 Sets
15 Reps
@6
2
Dip (Weighted)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
3
High Pull
3 Sets
1 Set
3 Reps
1 Reps
@9
@9.5
4A
Hip Thrust (Barbell)
3 Sets
10 Reps
@7.5
4B
Chin-Up (Weighted)
3 Sets
10 Reps
@7.5
5A
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@7.5
5B
Tricep Extension (Cable)
3 Sets
15 Reps
@7.5
5C
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@7.5
Day 1
1A
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
1B
Band Pull Apart
3 Sets
15 Reps
@6
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
3
Clean (Barbell)
3 Sets
1 Set
3 Reps
1 Reps
@8
@9
4A
Single Leg Romanian Deadlift
3 Sets
10 Reps
@7.5
4B
Chin-Up (Weighted)
3 Sets
10 Reps
@7.5
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
5B
Tricep Extension (Cable)
3 Sets
15 Reps
@7.5
5C
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@7.5
Day 2
1A
Front Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
1B
Band Pull Apart
3 Sets
15 Reps
@6
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
3
Deadlift (Barbell)
1 Set
1 Set
3 Reps
5 Reps
@9
@9
4A
Leg Extension
3 Sets
10 Reps
@7.5
4B
Chin-Up (Weighted)
3 Sets
10 Reps
@7.5
5A
Pec Deck (Machine)
3 Sets
15 Reps
@7.5
5B
Tricep Extension (Cable)
3 Sets
15 Reps
@7.5
5C
Hammer Curl
3 Sets
15 Reps
@7.5
Day 3
1A
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
1B
Band Pull Apart
3 Sets
15 Reps
@6
2
Dip (Weighted)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
3
High Pull
3 Sets
1 Set
3 Reps
1 Reps
@9
@9.5
4A
Hip Thrust (Barbell)
3 Sets
10 Reps
@7.5
4B
Chin-Up (Weighted)
3 Sets
10 Reps
@7.5
5A
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@7.5
5B
Tricep Extension (Cable)
3 Sets
15 Reps
@7.5
5C
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@7.5
Day 1
1A
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
1B
Band Pull Apart
3 Sets
15 Reps
@6
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
3
Clean (Barbell)
3 Sets
1 Set
3 Reps
1 Reps
@8
@9
4A
Single Leg Romanian Deadlift
3 Sets
10 Reps
@7.5
4B
Chin-Up (Weighted)
3 Sets
10 Reps
@7.5
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
5B
Tricep Extension (Cable)
3 Sets
15 Reps
@7.5
5C
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@7.5
Day 2
1A
Front Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
1B
Band Pull Apart
3 Sets
15 Reps
@6
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
3
Deadlift (Barbell)
1 Set
1 Set
3 Reps
5 Reps
@9
@9
4A
Leg Extension
3 Sets
10 Reps
@7.5
4B
Chin-Up (Weighted)
3 Sets
10 Reps
@7.5
5A
Pec Deck (Machine)
3 Sets
15 Reps
@7.5
5B
Tricep Extension (Cable)
3 Sets
15 Reps
@7.5
5C
Hammer Curl
3 Sets
15 Reps
@7.5
Day 3
1A
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
1B
Band Pull Apart
3 Sets
15 Reps
@6
2
Dip (Weighted)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@9
@9
@9
3
High Pull
3 Sets
1 Set
3 Reps
1 Reps
@9
@9.5
4A
Hip Thrust (Barbell)
3 Sets
10 Reps
@7.5
4B
Chin-Up (Weighted)
3 Sets
10 Reps
@7.5
5A
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@7.5
5B
Tricep Extension (Cable)
3 Sets
15 Reps
@7.5
5C
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@7.5
Day 1
1A
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@6
@6
@6
1B
Band Pull Apart
3 Sets
15 Reps
@6
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@6
@6
@6
3
Clean (Barbell)
3 Sets
3 Reps
@6
4A
Single Leg Romanian Deadlift
3 Sets
10 Reps
@6
4B
Chin-Up (Weighted)
3 Sets
10 Reps
@6
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6
5B
Tricep Extension (Cable)
3 Sets
15 Reps
@6
5C
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@6
Day 2
1A
Front Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@6
@6
@6
1B
Band Pull Apart
3 Sets
15 Reps
@6
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@6
@6
@6
3
Deadlift (Barbell)
1 Set
1 Set
3 Reps
5 Reps
@6
@6
4A
Leg Extension
3 Sets
10 Reps
@6
4B
Chin-Up (Weighted)
3 Sets
10 Reps
@6
5A
Pec Deck (Machine)
3 Sets
15 Reps
@6
5B
Tricep Extension (Cable)
3 Sets
15 Reps
@6
5C
Hammer Curl
3 Sets
15 Reps
@6
Day 3
1A
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@6
@6
@6
1B
Band Pull Apart
3 Sets
15 Reps
@6
2
Dip (Weighted)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@6
@6
@6
3
High Pull
3 Sets
3 Reps
@6
4A
Hip Thrust (Barbell)
3 Sets
10 Reps
@6
4B
Chin-Up (Weighted)
3 Sets
10 Reps
@6
5A
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@6
5B
Tricep Extension (Cable)
3 Sets
15 Reps
@6
5C
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@6