3 Days Full Body

3 Days Full Body Workout Program

Transform your physique with this comprehensive 18-week bodybuilding program designed for intermediate to advanced lifters. Comprising 39 sessions, you'll engage in a variety of compound and isolation movements, including the Bench Press, Squat, and Seated Row, ensuring full-body development. Each workout lasts approximately 60 minutes, allowing you to maximize your time in the gym while pushing your limits. Get ready to build strength, enhance muscle definition, and achieve your fitness goals with a structured approach that keeps you motivated and on track!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Bench Press (Barbell)

Squat (Barbell)

Seated Row (Machine)

Lateral Raise (Cable)

Preacher Curl (Dumbbell)

Single Arm Pushdown

Shoulder Press (Plate Loaded)

Calf Raise (Machine)

Wide Grip Lat Pulldown

One Arm Pulldown

Romanian Deadlift (Barbell)

Rear Delt Fly (Cable)

Lying Leg Curl

Partial Calf Raise

Face Away Cable Curl

Incline Chest Press (Machine)

Chest Fly (Cable)

Leg Extension

Hip Thrust (Barbell)

Hip Adductor (Machine)

Overhead Tricep Extension (Cable)

Y Raise

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