3-Day Full Body Program

Unlock your strength with this comprehensive 18-week 3-Day Full Body Program, designed for novice to intermediate lifters. Each 80-minute workout targets all major muscle groups, ensuring balanced development and optimal growth. With a focus on bodybuilding principles, you'll build muscle and enhance your physique while gaining confidence in the gym. Perfect for those ready to commit to a structured routine, this program utilizes full gym equipment to maximize your results. Get ready to transform your body and elevate your training!

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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

Leg Press

Hyperextension

Chest Supported Row (Machine)

Pullover (Machine)

Chest Press (Machine)

Incline Chest Fly (Cable)

Shoulder Press (Machine)

Single-Arm Preacher Curl (Machine)

Standing Calf Raise

Abs Crunch (Machine)

Full Body A

Incline Bench Press (Barbell)

Pec Deck (Machine)

Seated Wide-Grip Row (Cable)

Chin-Up (Weighted)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Leg Extension

Lying Leg Curl

Hip Adductor (Machine)

Abs Twist (Machine)

Full Body B

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