Full Body 3x Week

Transform your physique with the Full Body 3x Week program, a comprehensive 16-week training plan designed for those looking to build strength and muscle across all major muscle groups. With three training days each week, you’ll engage in a balanced mix of compound and isolation exercises, including leg presses, lat pulldowns, and dumbbell curls, ensuring a full-body workout that fits into your busy schedule. This program is ideal for lifters at any level seeking to enhance their overall fitness and achieve their goals in a structured yet flexible format. Get ready to push your limits and see real results!

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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

Leg Press

Lat Pulldown

Seated Row (Cable)

Shrug (Dumbbell)

Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Hammer Curl (Dumbbell)

Preacher Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Abs Crunch (Machine)

Stiff Leg Deadlift

Pull-Up (Bodyweight)

Shoulder Press (Machine)

Chest Press (Machine)

Leg Extension

Hamstring Curl

Tricep Pushdown (Cable)

Bayesian Curl

Reverse Wrist Curl

Decline Crunch (Weighted)

Bench Press (Barbell)

Standing Pullover (Cable)

Chest Fly (Machine)

Straight Bar Wrist Curl

Leg Raise (Captain's Chair)

Seated Calf Raise

Lateral Raise (Dumbbell)

Rear Delt Fly (Machine)

Hip Thrust (Machine)

Lateral Raise (Cable)

Dual Rope Pushdown

Bicep Curl (Barbell)

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