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3X Full body
by Parvinder V.
4 athletes joined
Program Description
This program is for complete beginners or people going back into the gym after a long layoff to get into the gym and speed run the novice period. Massive focus on progressing week to week. The first 4 weeks will focus on building up volume. From week 5 we will be focusing on progressive overload where intensity will be focused on. Whenever reps are decreased from last week, you will be lifting heavier (add 5-10%).
Program Overview
Level
Beginner, Novice
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jun 03, 2024 09:09
Last Edited
Jun 14, 2024 12:03
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
12 Reps
@7
2
Bent Over Row (Barbell)
1 Set
12 Reps
@7
3
Leg Press
1 Set
15 Reps
@7
4
Shoulder Press (Machine)
1 Set
15 Reps
@7
5
Overhead Tricep Extension (Cable)
1 Set
18 Reps
@7
6
Chest Fly (Cable)
1 Set
15 Reps
@7
Day 2
1
Deadlift (Barbell)
1 Set
10 Reps
@7
2
Incline Bench Press (Barbell)
1 Set
15 Reps
@8
3
Bicep Curl (EZ Bar)
1 Set
15 Reps
@9
4
Walking Lunge (Dumbbell)
1 Set
10 Reps
@8
5
Lat Pulldown
1 Set
12 Reps
@7
6
Hamstring Curl
1 Set
15 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
12 Reps
@8
2
Military Press (Barbell)
1 Set
12 Reps
@7
3
Leg Extension
1 Set
18 Reps
@7
4
One Arm Lateral Raise (Cable)
1 Set
15 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
1 Set
15 Reps
@7
6
Seated Row (Cable)
1 Set
15 Reps
@7
Day 2
1
Deadlift (Barbell)
2 Sets
10 Reps
@7
2
Incline Bench Press (Barbell)
2 Sets
12 Reps
@8
3
Bicep Curl (EZ Bar)
1 Set
2 Sets
15 Reps
12 Reps
@9
@8
4
Walking Lunge (Dumbbell)
2 Sets
10 Reps
@7
5
Lat Pulldown
2 Sets
12 Reps
@7
6
Hamstring Curl
3 Sets
12 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
12 Reps
@7
2
Bent Over Row (Barbell)
2 Sets
10 Reps
@8
3
Leg Press
2 Sets
12 Reps
@8
4
Shoulder Press (Machine)
2 Sets
15 Reps
@8
5
Overhead Tricep Extension (Cable)
2 Sets
18 Reps
@9
6
Chest Fly (Cable)
2 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
12 Reps
@8
2
Military Press (Barbell)
2 Sets
10 Reps
@7
3
Leg Extension
3 Sets
15 Reps
@7
4
One Arm Lateral Raise (Cable)
2 Sets
12 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@7
6
Seated Row (Cable)
2 Sets
12 Reps
@7
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@8.5
@8
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
3
Leg Press
3 Sets
12 Reps
@8
4
Shoulder Press (Machine)
3 Sets
12 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@9
6
Chest Fly (Cable)
3 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
8 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8
3
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
@9
@8.5
@8
4
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Lat Pulldown
3 Sets
12 Reps
@8.5
6
Hamstring Curl
4 Sets
12 Reps
@7
Day 3
1
Squat (Barbell)
3 Sets
12 Reps
@8
2
Military Press (Barbell)
3 Sets
10 Reps
@7
3
Leg Extension
3 Sets
15 Reps
@7
4
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@7
6
Seated Row (Cable)
3 Sets
12 Reps
@7
Day 3
1
Squat (Barbell)
3 Sets
12 Reps
@8
2
Military Press (Barbell)
3 Sets
10 Reps
@7
3
Leg Extension
3 Sets
15 Reps
@7
4
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@7
6
Seated Row (Cable)
3 Sets
12 Reps
@7
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@8.5
@8
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
3
Leg Press
3 Sets
12 Reps
@8
4
Shoulder Press (Machine)
3 Sets
12 Reps
@8
5
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@9
6
Chest Fly (Cable)
3 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
4 Sets
8 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8
3
Bicep Curl (EZ Bar)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@10
4
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Lat Pulldown
3 Sets
12 Reps
@8.5
6
Hamstring Curl
4 Sets
12 Reps
@7
Day 2
1
Deadlift (Barbell)
4 Sets
8 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8
3
Bicep Curl (EZ Bar)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@10
4
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Lat Pulldown
3 Sets
12 Reps
@8.5
6
Hamstring Curl
4 Sets
12 Reps
@7
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@9
@10
2
Bent Over Row (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
3
Leg Press
3 Sets
12 Reps
@8
4
Shoulder Press (Machine)
3 Sets
12 Reps
@8
5
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@9
6
Chest Fly (Cable)
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
12 Reps
@8
2
Military Press (Barbell)
3 Sets
10 Reps
@7
3
Leg Extension
3 Sets
15 Reps
@7
4
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@7
6
Seated Row (Cable)
3 Sets
12 Reps
@7
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
3
Leg Press
4 Sets
12 Reps
@8
4
Shoulder Press (Machine)
4 Sets
12 Reps
@8
5
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@9
6
Chest Fly (Cable)
3 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
4 Sets
10 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
3
Bicep Curl (EZ Bar)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@10
4
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
5
Lat Pulldown
4 Sets
12 Reps
@8.5
6
Hamstring Curl
4 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
12 Reps
@8
2
Military Press (Barbell)
4 Sets
10 Reps
@7
3
Leg Extension
3 Sets
15 Reps
@7
4
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@7
6
Seated Row (Cable)
3 Sets
12 Reps
@7
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2
Bent Over Row (Barbell)
4 Sets
10 Reps
@8
3
Leg Press
3 Sets
1 Set
12 Reps
15 Reps
@8
@10
4
Shoulder Press (Machine)
4 Sets
10 Reps
@8
5
Overhead Tricep Extension (Cable)
4 Sets
15 Reps
@9
6
Chest Fly (Cable)
4 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
4 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
@8
3
Bicep Curl (EZ Bar)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@10
4
Walking Lunge (Dumbbell)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@8
@9
@10
5
Lat Pulldown
4 Sets
12 Reps
@8.5
6
Hamstring Curl
4 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
12 Reps
@8
2
Military Press (Barbell)
4 Sets
10 Reps
@8.5
3
Leg Extension
3 Sets
15 Reps
@7
4
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@7
6
Seated Row (Cable)
3 Sets
12 Reps
@7
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@10
2
Bent Over Row (Barbell)
4 Sets
10 Reps
@8
3
Leg Press
4 Sets
12 Reps
@8
4
Shoulder Press (Machine)
4 Sets
12 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@9
@10
6
Chest Fly (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9.5
@10
2
Incline Bench Press (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
3
Bicep Curl (EZ Bar)
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@10
4
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Lat Pulldown
4 Sets
12 Reps
@8.5
6
Hamstring Curl
2 Sets
2 Sets
12 Reps
15 Reps
@7
@9
Day 3
1
Squat (Barbell)
5 Sets
10 Reps
@8
2
Military Press (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8.5
@9.5
3
Leg Extension
3 Sets
15 Reps
@7
4
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@7
6
Seated Row (Cable)
3 Sets
12 Reps
@7
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@10
2
Bent Over Row (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Leg Press
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Shoulder Press (Machine)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
5
Overhead Tricep Extension (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@9
@10
6
Chest Fly (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
Day 2
1
Deadlift (Barbell)
4 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8
3
Bicep Curl (EZ Bar)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@10
4
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Lat Pulldown
3 Sets
12 Reps
@8.5
6
Hamstring Curl
4 Sets
12 Reps
@7
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Military Press (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Leg Extension
3 Sets
15 Reps
@7
4
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@7
6
Seated Row (Cable)
3 Sets
12 Reps
@7
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@10
2
Bent Over Row (Barbell)
4 Sets
10 Reps
@8
3
Leg Press
4 Sets
12 Reps
@8
4
Shoulder Press (Machine)
4 Sets
12 Reps
@8
5
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@9
6
Chest Fly (Cable)
3 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
4 Sets
10 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8
3
Bicep Curl (EZ Bar)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@10
4
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Lat Pulldown
3 Sets
12 Reps
@8.5
6
Hamstring Curl
4 Sets
12 Reps
@7
Day 3
1
Squat (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
2
Military Press (Barbell)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@9
@9.5
@10
3
Leg Extension
3 Sets
15 Reps
@7
4
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@7
6
Seated Row (Cable)
3 Sets
12 Reps
@7
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@10
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
3
Leg Press
3 Sets
12 Reps
@8
4
Shoulder Press (Machine)
3 Sets
12 Reps
@8
5
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@9
6
Chest Fly (Cable)
3 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8
3
Bicep Curl (EZ Bar)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@10
4
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Lat Pulldown
3 Sets
12 Reps
@8.5
6
Hamstring Curl
4 Sets
12 Reps
@7
Day 3
1
Squat (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
2
Military Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
@7
@9.5
@10
3
Leg Extension
3 Sets
15 Reps
@7
4
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@7
6
Seated Row (Cable)
3 Sets
12 Reps
@7
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@10
3
Leg Press
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
4
Shoulder Press (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
5
Overhead Tricep Extension (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@9
@10
6
Chest Fly (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
6 Reps
6 Reps
@9.5
@10
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8
3
Bicep Curl (EZ Bar)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@10
4
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Lat Pulldown
3 Sets
12 Reps
@8.5
6
Hamstring Curl
4 Sets
12 Reps
@7
Day 3
1
Squat (Barbell)
2 Sets
1 Set
6 Reps
6 Reps
@9.5
@10
2
Military Press (Barbell)
2 Sets
1 Set
6 Reps
6 Reps
@9.5
@10
3
Leg Extension
3 Sets
15 Reps
@9
4
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
@9
5
V-Handle Tricep Pushdown (Cable)
4 Sets
15 Reps
@7
6
Seated Row (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@9
@10