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3 Day Fullbody
by Aleksandr Z.
Program Description
3 day fullbody
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
7 weeks
Time Per Workout
80 minutes
Created
Apr 30, 2024 06:40
Last Edited
Jun 06, 2024 05:47
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Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Wide Grip)
3 Sets
6 Reps
@8
2
Pull-Up (Weighted)
3 Sets
6 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Leg Extension
2 Sets
12 Reps
@8
6
Lying Leg Curl
2 Sets
12 Reps
@8
7
Rear Delt Row
2 Sets
12 Reps
@8
8
Lying Tricep Extension (Barbell)
2 Sets
12 Reps
@8
9
Alternating Dumbbell Curl
2 Sets
12 Reps
@8
10
Seated Calf Raise
2 Sets
8 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
12 Reps
@8
3
Leg Extension
4 Sets
10 Reps
@8
4
Lying Leg Curl
2 Sets
10 Reps
@8
5
Leg Curl
2 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@8
7
Rear Delt Row
2 Sets
10 Reps
@8
8
Dip (Weighted)
2 Sets
10 Reps
@8
9
Chin-Up (Weighted)
2 Sets
10 Reps
@8
10
Standing Calf Raise
2 Sets
8 Reps
@8
11
Seated Calf Raise
2 Sets
10 Reps
@8
12
Tricep Rope Push Down (Cable)
1 Set
15 Reps
@10
13
Alternating Dumbbell Curl
1 Set
15 Reps
@10
14
Neck Curl
1 Set
15 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Pull-Up (Weighted)
3 Sets
8 Reps
@8
3
Bench Press (Dumbbell)
2 Sets
12 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Stiff Leg Deadlift
2 Sets
8 Reps
@8
6
Leg Extension
2 Sets
12 Reps
@8
7
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
8
Lying Tricep Extension (Barbell)
2 Sets
12 Reps
@8
9
Alternating Dumbbell Curl
2 Sets
12 Reps
@8
10
Standing Calf Raise
2 Sets
10 Reps
@8
11
Face Pull
1 Set
12 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
12 Reps
@8
3
Squat (Barbell)
2 Sets
6 Reps
@8
4
Stiff Leg Deadlift
2 Sets
6 Reps
@8
5
Leg Extension
2 Sets
10 Reps
@8
6
Lying Leg Curl
2 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@8
8
Rear Delt Row
2 Sets
10 Reps
@8
9
Dip (Weighted)
2 Sets
10 Reps
@8
10
Chin-Up (Weighted)
2 Sets
10 Reps
@8
11
Standing Calf Raise
2 Sets
8 Reps
@8
12
Seated Calf Raise
2 Sets
10 Reps
@8
13
Tricep Rope Push Down (Cable)
1 Set
15 Reps
@10
14
Alternating Dumbbell Curl
1 Set
15 Reps
@10
15
Neck Curl
1 Set
15 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Pull-Up (Weighted)
3 Sets
8 Reps
@8
3
Bench Press (Dumbbell)
2 Sets
12 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Lying Leg Curl
2 Sets
12 Reps
@8
6
Leg Extension
2 Sets
12 Reps
@8
7
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
8
Lying Tricep Extension (Barbell)
2 Sets
12 Reps
@8
9
Alternating Dumbbell Curl
2 Sets
12 Reps
@8
10
Standing Calf Raise
2 Sets
10 Reps
@8
11
Face Pull
1 Set
12 Reps
@10
Day 1
1
Bench Press (Wide Grip)
3 Sets
6 Reps
@8
2
Pull-Up (Weighted)
3 Sets
6 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Leg Extension
2 Sets
12 Reps
@8
6
Lying Leg Curl
2 Sets
12 Reps
@8
7
Rear Delt Row
2 Sets
12 Reps
@8
8
Lying Tricep Extension (Barbell)
2 Sets
12 Reps
@8
9
Alternating Dumbbell Curl
2 Sets
12 Reps
@8
10
Seated Calf Raise
2 Sets
8 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
12 Reps
@8
3
Squat (Barbell)
2 Sets
6 Reps
@8
4
Stiff Leg Deadlift
2 Sets
6 Reps
@8
5
Leg Extension
2 Sets
10 Reps
@8
6
Lying Leg Curl
2 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@8
8
Rear Delt Row
2 Sets
10 Reps
@8
9
Dip (Weighted)
2 Sets
10 Reps
@8
10
Chin-Up (Weighted)
2 Sets
10 Reps
@8
11
Standing Calf Raise
2 Sets
8 Reps
@8
12
Seated Calf Raise
2 Sets
10 Reps
@8
13
Tricep Rope Push Down (Cable)
1 Set
15 Reps
@10
14
Alternating Dumbbell Curl
1 Set
15 Reps
@10
15
Neck Curl
1 Set
15 Reps
@8
Day 1
1
Bench Press (Wide Grip)
3 Sets
6 Reps
@8
2
Pull-Up (Weighted)
3 Sets
6 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Leg Extension
2 Sets
12 Reps
@8
6
Lying Leg Curl
2 Sets
12 Reps
@8
7
Rear Delt Row
2 Sets
12 Reps
@8
8
Lying Tricep Extension (Barbell)
2 Sets
12 Reps
@8
9
Alternating Dumbbell Curl
2 Sets
12 Reps
@8
10
Seated Calf Raise
2 Sets
8 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Pull-Up (Weighted)
3 Sets
8 Reps
@8
3
Bench Press (Dumbbell)
2 Sets
12 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Lying Leg Curl
2 Sets
12 Reps
@8
6
Leg Extension
2 Sets
12 Reps
@8
7
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
8
Lying Tricep Extension (Barbell)
2 Sets
12 Reps
@8
9
Alternating Dumbbell Curl
2 Sets
12 Reps
@8
10
Standing Calf Raise
2 Sets
10 Reps
@8
11
Face Pull
1 Set
12 Reps
@10
Day 1
1
Bench Press (Wide Grip)
3 Sets
6 Reps
@8
2
Pull-Up (Weighted)
3 Sets
6 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Leg Extension
2 Sets
12 Reps
@8
6
Lying Leg Curl
2 Sets
12 Reps
@8
7
Rear Delt Row
2 Sets
12 Reps
@8
8
Lying Tricep Extension (Barbell)
2 Sets
12 Reps
@8
9
Alternating Dumbbell Curl
2 Sets
12 Reps
@8
10
Seated Calf Raise
2 Sets
8 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Pull-Up (Weighted)
3 Sets
8 Reps
@8
3
Bench Press (Dumbbell)
2 Sets
12 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Lying Leg Curl
2 Sets
12 Reps
@8
6
Leg Extension
2 Sets
12 Reps
@8
7
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
8
Lying Tricep Extension (Barbell)
2 Sets
12 Reps
@8
9
Alternating Dumbbell Curl
2 Sets
12 Reps
@8
10
Standing Calf Raise
2 Sets
10 Reps
@8
11
Face Pull
1 Set
12 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
12 Reps
@8
3
Leg Extension
4 Sets
10 Reps
@8
4
Lying Leg Curl
2 Sets
10 Reps
@8
5
Leg Curl
2 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@8
7
Rear Delt Row
2 Sets
10 Reps
@8
8
Dip (Weighted)
2 Sets
10 Reps
@8
9
Chin-Up (Weighted)
2 Sets
10 Reps
@8
10
Standing Calf Raise
2 Sets
8 Reps
@8
11
Seated Calf Raise
2 Sets
10 Reps
@8
12
Tricep Rope Push Down (Cable)
1 Set
15 Reps
@10
13
Alternating Dumbbell Curl
1 Set
15 Reps
@10
14
Neck Curl
1 Set
15 Reps
@8
Day 1
1
Bench Press (Wide Grip)
3 Sets
6 Reps
@8
2
Pull-Up (Weighted)
3 Sets
6 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Leg Extension
2 Sets
12 Reps
@8
6
Lying Leg Curl
2 Sets
12 Reps
@8
7
Rear Delt Row
2 Sets
12 Reps
@8
8
Lying Tricep Extension (Barbell)
2 Sets
12 Reps
@8
9
Alternating Dumbbell Curl
2 Sets
12 Reps
@8
10
Seated Calf Raise
2 Sets
8 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Pull-Up (Weighted)
3 Sets
8 Reps
@8
3
Bench Press (Dumbbell)
2 Sets
12 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Lying Leg Curl
2 Sets
12 Reps
@8
6
Leg Extension
2 Sets
12 Reps
@8
7
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
8
Lying Tricep Extension (Barbell)
2 Sets
12 Reps
@8
9
Alternating Dumbbell Curl
2 Sets
12 Reps
@8
10
Standing Calf Raise
2 Sets
10 Reps
@8
11
Face Pull
1 Set
12 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
12 Reps
@8
3
Leg Extension
4 Sets
10 Reps
@8
4
Lying Leg Curl
2 Sets
10 Reps
@8
5
Leg Curl
2 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@8
7
Rear Delt Row
2 Sets
10 Reps
@8
8
Dip (Weighted)
2 Sets
10 Reps
@8
9
Chin-Up (Weighted)
2 Sets
10 Reps
@8
10
Standing Calf Raise
2 Sets
8 Reps
@8
11
Seated Calf Raise
2 Sets
10 Reps
@8
12
Tricep Rope Push Down (Cable)
1 Set
15 Reps
@10
13
Alternating Dumbbell Curl
1 Set
15 Reps
@10
14
Neck Curl
1 Set
15 Reps
@8
Day 1
1
Bench Press (Wide Grip)
3 Sets
6 Reps
@8
2
Pull-Up (Weighted)
3 Sets
6 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Leg Extension
2 Sets
12 Reps
@8
6
Lying Leg Curl
2 Sets
12 Reps
@8
7
Rear Delt Row
2 Sets
12 Reps
@8
8
Lying Tricep Extension (Barbell)
2 Sets
12 Reps
@8
9
Alternating Dumbbell Curl
2 Sets
12 Reps
@8
10
Seated Calf Raise
2 Sets
8 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Pull-Up (Weighted)
3 Sets
8 Reps
@8
3
Bench Press (Dumbbell)
2 Sets
12 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Lying Leg Curl
2 Sets
12 Reps
@8
6
Leg Extension
2 Sets
12 Reps
@8
7
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
8
Lying Tricep Extension (Barbell)
2 Sets
12 Reps
@8
9
Alternating Dumbbell Curl
2 Sets
12 Reps
@8
10
Standing Calf Raise
2 Sets
10 Reps
@8
11
Face Pull
1 Set
12 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
12 Reps
@8
3
Leg Extension
4 Sets
10 Reps
@8
4
Lying Leg Curl
2 Sets
10 Reps
@8
5
Leg Curl
2 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@8
7
Rear Delt Row
2 Sets
10 Reps
@8
8
Dip (Weighted)
2 Sets
10 Reps
@8
9
Chin-Up (Weighted)
2 Sets
10 Reps
@8
10
Standing Calf Raise
2 Sets
8 Reps
@8
11
Seated Calf Raise
2 Sets
10 Reps
@8
12
Tricep Rope Push Down (Cable)
1 Set
15 Reps
@10
13
Alternating Dumbbell Curl
1 Set
15 Reps
@10
14
Neck Curl
1 Set
15 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Pull-Up (Weighted)
3 Sets
8 Reps
@8
3
Bench Press (Dumbbell)
2 Sets
12 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Stiff Leg Deadlift
2 Sets
8 Reps
@8
6
Leg Extension
2 Sets
12 Reps
@8
7
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
8
Lying Tricep Extension (Barbell)
2 Sets
12 Reps
@8
9
Alternating Dumbbell Curl
2 Sets
12 Reps
@8
10
Standing Calf Raise
2 Sets
10 Reps
@8
11
Face Pull
1 Set
12 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
12 Reps
@8
3
Leg Extension
4 Sets
10 Reps
@8
4
Lying Leg Curl
2 Sets
10 Reps
@8
5
Leg Curl
2 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@8
7
Rear Delt Row
2 Sets
10 Reps
@8
8
Dip (Weighted)
2 Sets
10 Reps
@8
9
Chin-Up (Weighted)
2 Sets
10 Reps
@8
10
Standing Calf Raise
2 Sets
8 Reps
@8
11
Seated Calf Raise
2 Sets
10 Reps
@8
12
Tricep Rope Push Down (Cable)
1 Set
15 Reps
@10
13
Alternating Dumbbell Curl
1 Set
15 Reps
@10
14
Neck Curl
1 Set
15 Reps
@8
Day 1
1
Bench Press (Wide Grip)
3 Sets
6 Reps
@8
2
Pull-Up (Weighted)
3 Sets
6 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Hack Squat
2 Sets
8 Reps
@8
6
Lying Leg Curl
2 Sets
12 Reps
@8
7
Rear Delt Row
2 Sets
12 Reps
@8
8
Lying Tricep Extension (Barbell)
2 Sets
12 Reps
@8
9
Alternating Dumbbell Curl
2 Sets
12 Reps
@8
10
Seated Calf Raise
2 Sets
8 Reps
@8