3 Day Full Body + 1 Day Arms + 1 Day Abs

Transform your physique with this comprehensive 12-week program designed for those ready to commit to a balanced and effective training regimen. With five days of workouts each week, you'll tackle full-body strength on three days, followed by dedicated arms and abs sessions to sculpt and define your upper body. Each workout combines compound movements and isolation exercises, ensuring you build strength while enhancing muscle definition. Perfect for gym-goers of all levels, this program will elevate your fitness journey and help you achieve your goals. Get ready to see results!

The purpose of this workout is to build overall strength and muscle definition through comprehensive full-body training while targeting specific muscle groups—arms and abs—for enhanced tone, symmetry, and functional performance. It balances foundational compound movements with focused isolation to maximize results in strength, endurance, and aesthetics.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Rear Delt Row

Romanian Deadlift (Barbell)

Leg Extension

Seated Row (Cable)

Chest Fly (Machine)

Squat (Barbell)

Seated Overhead Press (Dumbbell)

Chin-Up (Bodyweight)

Push Up

Lying Leg Curl

Upright Row (Cable)

Tricep Pushdown (Cable)

Incline Curl (Dumbbell)

Bicep Curl (Cable)

Lateral Raise (Cable)

Dip (Bodyweight)

Plank

Abs Crunch (Bodyweight)

Side Plank

Scissor Kicks

Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Bent Over Row (Barbell)

Incline Bench Press (Barbell)

Lateral Raise (Dumbbell)

Pull-Up (Bodyweight)

0 reviews for 3 Day Full Body + 1 Day Arms + 1 Day Abs