CJ 3 day Full Body Workout

This novice friendly workout focuses on compound bodyweight exercises gives you 3 full body workouts each week in less than 60 per day. Go hard and it can be used to build muscle, go a bit easier for muscle maintenance during cutting. Also good for building functional strength.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bulgarian Split Squat (Dumbbell)

Single Leg Deadlift

Deficit Push Up

Pull-Up (Neutral Grip, Bodyweight)

Seated Row (Cable)

Rear Delt Row

21s (EZ Bar)

Tricep Rope Push Down (Cable)

Calf Raise (Leg Press)

Lateral Raise (Dumbbell)

Bicep Curl (Barbell)

Narrow Push Up

Seated Shoulder Press (Dumbbell)

Incline Curl (Dumbbell)

Skull Crusher (Barbell)

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