Simple and Easy 3 Day a Week - Full Body Program

A simple 3 days a week program aimed at building fundamental strength for beginners as a stepping stone to being able to do more complex lifting movements. This program focuses on building functional strength while limiting tax being exerted on connective tissues.

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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

Incline Bench Press (Dumbbell)

Seated Row (Machine)

Tricep Extension (Machine)

Lying Side Lateral Raise

Farmer's Walk (Weighted)

Weights Day 1

Elliptical

Treadmill

Cardio Day 1

Box Squat

Suitcase Deadlift

Overhead Press (Dumbbell)

Weights Day 2

Cardio Day 2

Lat Pullaround

Incline Chest Press (Machine)

Bicep Curl (Machine)

Calf Raise (Leg Press)

Weights Day 3

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