FULL BODY | 3 

Transform your physique with the FULL BODY | 3 program, a comprehensive 8-week journey designed for those ready to elevate their strength and conditioning. Committing to just 4 days a week, you'll engage in balanced workouts that target all major muscle groups, ensuring functional fitness and muscle growth. This program is perfect for lifters of all levels looking to build endurance and enhance overall performance. Get ready to challenge yourself and see real results!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Shoulder Press (Machine)

Midd Delt Raise (Cable)

Medial Triceps Press 

PUSH 

Hack Squat

Hip Abductor (Machine)

Leg Extension

Lying Leg Curl

LEGS

High Row

Lat Pulldown

Cable Low Row

Bicep Curl (Cable)

PULL 

Deadlift (Barbell)

Chest Press Machine (Gymleco) 

Seated Row (Machine)

Military Press (Barbell)

Hammer Curl (Dumbbell)

FULL BODY 

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