3 day total body

**3 Day Total Body** is a comprehensive 4-week program designed to build strength and endurance through a balanced mix of upper and lower body workouts. With 12 sessions spread across three days each week, you'll engage in a variety of exercises like barbell squats, hip thrusts, and cable rows, targeting all major muscle groups. This program is perfect for those looking to enhance their overall fitness and achieve a well-rounded physique. Get ready to push your limits and see real results!

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Week 1

Week 2

Week 3

Week 4

Hip Thrust (Machine)

Squat (Barbell)

Romanian Deadlift (Barbell)

Hip Abductor (Machine)

Hip Adductor (Machine)

Dead Bug

Lower Body

Seated Wide-Grip Row (Cable)

Lat Pulldown (Neutral Grip)

Bench Press (Dumbbell)

Seated Overhead Press (Dumbbell)

Bicep Curl (Machine)

Skull Crusher (Dumbbell)

Upper Body

Bird Dog

Goblet Squat

Romanian Deadlift (Dumbbell)

Shoulder Press (Machine)

Chest Supported Row (Machine)

Bicep Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Total Body

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