3DFB

3DFB is an 8-week program designed to elevate your strength and conditioning through a structured approach. With 24 sessions spread across the weeks, you'll engage in a variety of compound and isolation exercises, including Box Squats, Bent Over Rows, and Pull-Ups, targeting major muscle groups for comprehensive development. This program emphasizes progressive overload and includes both rep-based and AMRAP formats to maximize your gains.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Box Squat (Barbell)

Pull-Up (Bodyweight)

Overhead Press (Barbell)

Face Pull

Ab Coaster

Bent Over Row (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge

Dip (Bodyweight)

Ab Wheel

Back Extension

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