UPPER LOWER FULLYBODY 3 day

**Upper Lower Fullybody 3 Day** is a comprehensive 12-week bodybuilding program designed for intermediate lifters seeking to build strength and muscle across all major muscle groups. With 36 training sessions, this program utilizes a balanced approach, alternating between upper body, lower body, and full-body workouts each week. Expect a mix of compound and isolation exercises, ensuring a well-rounded development. Equip yourself with a full gym setup and get ready to push your limits and see significant gains!

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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)

Chest Supported Row (Machine)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Underhand Lat Pulldown

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Upper day 3

Bench Press (Barbell)

Pec Deck (Machine)

Tricep Dip (Bodyweight)

Lat Pulldown

Cable Low Row

Bicep Curl (Dumbbell)

Lateral Raise (Dumbbell)

Upper Day One

Squat (Barbell)

Romanian Deadlift (Barbell)

Back Extension (Weighted)

Leg Press

Leg Extension

Leg Curl

Seated Calf Raise

Lowe Day

Single Arm Farmer Carry

Lying Leg Raise

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