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Adonis's 3 Day Program
by anthony E.
1 athletes joined
Program Description
Efficient Muscle
Program Overview
Level
Beginner, Intermediate, Novice
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
May 21, 2024 11:42
Last Edited
Jun 07, 2024 07:20
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Week 1
1 / 8 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
6-10 Reps
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
3
Lat Pulldown
3 Sets
6-10 Reps
4
Barbell Row
2 Sets
6-10 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Leg Curl
2 Sets
10-15 Reps
4
Leg Extension
2 Sets
10-15 Reps
5
Standing Calf Raise
4 Sets
10-15 Reps
Day 3
1
Dip (Weighted)
3 Sets
6-10 Reps
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
4
Farmer's Walk (Weighted)
3 Sets
40 Reps
Day 1
1
Chest Press (Machine)
3 Sets
6-10 Reps
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
3
Lat Pulldown
3 Sets
6-10 Reps
4
Barbell Row
2 Sets
6-10 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Leg Curl
2 Sets
10-15 Reps
4
Leg Extension
2 Sets
10-15 Reps
5
Standing Calf Raise
4 Sets
10-15 Reps
Day 3
1
Dip (Weighted)
3 Sets
6-10 Reps
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
4
Farmer's Walk (Weighted)
3 Sets
40 Reps
Day 1
1
Chest Press (Machine)
3 Sets
6-10 Reps
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
3
Lat Pulldown
3 Sets
6-10 Reps
4
Barbell Row
2 Sets
6-10 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Leg Curl
2 Sets
10-15 Reps
4
Leg Extension
2 Sets
10-15 Reps
5
Standing Calf Raise
4 Sets
10-15 Reps
Day 3
1
Dip (Weighted)
3 Sets
6-10 Reps
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
4
Farmer's Walk (Weighted)
3 Sets
40 Reps
Day 1
1
Chest Press (Machine)
3 Sets
6-10 Reps
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
3
Lat Pulldown
3 Sets
6-10 Reps
4
Barbell Row
2 Sets
6-10 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Leg Curl
2 Sets
10-15 Reps
4
Leg Extension
2 Sets
10-15 Reps
5
Standing Calf Raise
4 Sets
10-15 Reps
Day 3
1
Dip (Weighted)
3 Sets
6-10 Reps
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
4
Farmer's Walk (Weighted)
3 Sets
40 Reps
Day 1
1
Chest Press (Machine)
3 Sets
6-10 Reps
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
3
Lat Pulldown
3 Sets
6-10 Reps
4
Barbell Row
2 Sets
6-10 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Leg Curl
2 Sets
10-15 Reps
4
Leg Extension
2 Sets
10-15 Reps
5
Standing Calf Raise
4 Sets
10-15 Reps
Day 3
1
Dip (Weighted)
3 Sets
6-10 Reps
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
4
Farmer's Walk (Weighted)
3 Sets
40 Reps
Day 1
1
Chest Press (Machine)
3 Sets
6-10 Reps
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
3
Lat Pulldown
3 Sets
6-10 Reps
4
Barbell Row
2 Sets
6-10 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Leg Curl
2 Sets
10-15 Reps
4
Leg Extension
2 Sets
10-15 Reps
5
Standing Calf Raise
4 Sets
10-15 Reps
Day 3
1
Dip (Weighted)
3 Sets
6-10 Reps
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
4
Farmer's Walk (Weighted)
3 Sets
40 Reps
Day 1
1
Chest Press (Machine)
3 Sets
6-10 Reps
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
3
Lat Pulldown
3 Sets
6-10 Reps
4
Barbell Row
2 Sets
6-10 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Leg Curl
2 Sets
10-15 Reps
4
Leg Extension
2 Sets
10-15 Reps
5
Standing Calf Raise
4 Sets
10-15 Reps
Day 3
1
Dip (Weighted)
3 Sets
6-10 Reps
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
4
Farmer's Walk (Weighted)
3 Sets
40 Reps
Day 1
1
Chest Press (Machine)
3 Sets
6-10 Reps
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
3
Lat Pulldown
3 Sets
6-10 Reps
4
Barbell Row
2 Sets
6-10 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
3
Leg Curl
2 Sets
10-15 Reps
4
Leg Extension
2 Sets
10-15 Reps
5
Standing Calf Raise
4 Sets
10-15 Reps
Day 3
1
Dip (Weighted)
3 Sets
6-10 Reps
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
4
Farmer's Walk (Weighted)
3 Sets
40 Reps