3 Day Full Body

by Jacob

Program Description

Alternate A and B so week 1 will be A B A and week 2 will be B A B

Program Overview

Level
Beginner, Intermediate
Goal
Athletics, Muscle
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Mar 26, 2026 06:58
Last Edited
Mar 26, 2026 09:19

Muscle Engagement

Front

Back

MuscleSet

Triceps

12.7%

Biceps

10.9%

Upper Back

10%

Front Delts

9.1%

Middle Delts

8.2%

Lats

7.3%

Quadriceps

7.3%

Glutes

7.3%

Hamstrings

7.3%

Rear Delts

5.5%

Chest

3.6%

Abs

3.6%

Forearms

3.6%

Lower Back

1.8%

Abductors

1.8%

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WEEK 1

Day 1

1

Incline Bench Press (Dumbbell)

2

6-10 reps

-

2

Lat Pulldown

2

8-12 reps

-

3

Trap Bar Deadlift

2

8-12 reps

-

4

Incline Curl (Dumbbell)

2

8-12 reps

-

5

Tricep Pushdown (Cable)

2

8-12 reps

-

6

Lateral Raise (Cable)

2

8-12 reps

-

Day 2

1

Overhead Press (Dumbbell)

2

6-10 reps

-

2

Chest Supported Row (Machine)

2

8-12 reps

-

3

Leg Press (45 Degrees)

2

8-12 reps

-

4

Rear Delt Fly (Cable)

2

8-12 reps

-

5

Hammer Curl (Dumbbell)

2

8-12 reps

-

6

Overhead Tricep Extension (Cable)

1

8-12 reps

-

Day 1

1

Incline Bench Press (Dumbbell)

2 Sets

6-10 Reps

-

2

Lat Pulldown

2 Sets

8-12 Reps

-

3

Trap Bar Deadlift

2 Sets

8-12 Reps

-

4

Incline Curl (Dumbbell)

2 Sets

8-12 Reps

-

5

Tricep Pushdown (Cable)

2 Sets

8-12 Reps

-

6

Lateral Raise (Cable)

2 Sets

8-12 Reps

-

Day 2

1

Overhead Press (Dumbbell)

2 Sets

6-10 Reps

-

2

Chest Supported Row (Machine)

2 Sets

8-12 Reps

-

3

Leg Press (45 Degrees)

2 Sets

8-12 Reps

-

4

Rear Delt Fly (Cable)

2 Sets

8-12 Reps

-

5

Hammer Curl (Dumbbell)

2 Sets

8-12 Reps

-

6

Overhead Tricep Extension (Cable)

1 Set

8-12 Reps

-