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3 Day Passion for Weights - Whole Body

by Thomas N.

Program Description

Hypertrophy - 4 sets each exercise over 3 days a week - 3 sets per muscle group 1 Abs exercise as bonus for each Day on top of the 6 exercises as optional depending on time available.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 27, 2025 03:05
  • Last Edited
    Aug 22, 2025 03:44

Summary

Unleash your strength with the 3 Day Passion for Weights - Whole Body program, designed for those ready to transform their physique in just 4 weeks. This three-day-a-week regimen focuses on essential compound and isolation exercises, targeting all major muscle groups to build strength and muscle definition. With a mix of dumbbell and barbell movements, you'll engage your arms, chest, back, and core, ensuring a balanced approach to fitness. Perfect for garage gym enthusiasts, this program will keep you motivated and progressing every step of the way!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Front Delts
10.7%
Biceps
9.6%
Quadriceps
9%
Glutes
8.5%
Chest
8.5%
Abs
8.5%
Hamstrings
6.8%
Middle Delts
6.8%
Upper Back
5.1%
Rear Delts
3.4%
Adductors
3.4%
Forearms
2.3%
Lats
2.3%
Lower Back
2.3%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
RPE 6-8
2
Hammer Curl (Dumbbell)
4
RPE 6-8
3
Single arm Triceps Extension
4
RPE 6-8
4
Skull Crusher (Dumbbell)
4
RPE 6-8
5
Bench Press (Dumbbell)
4
RPE 6-8
6
Squat (Barbell)
4
RPE 6-8
7
Decline Sit Up (Weighted)
4
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
RPE 6-8
2
Hammer Curl (Dumbbell)
4
RPE 6-8
3
Single arm Triceps Extension
4
RPE 6-8
4
Skull Crusher (Dumbbell)
4
RPE 6-8
5
Bench Press (Dumbbell)
4
RPE 6-8
6
Squat (Barbell)
4
RPE 6-8
7
Decline Sit Up (Weighted)
4
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
RPE 6-8
2
Hammer Curl (Dumbbell)
4
RPE 6-8
3
Single arm Triceps Extension
4
RPE 6-8
4
Skull Crusher (Dumbbell)
4
RPE 6-8
5
Bench Press (Dumbbell)
4
RPE 6-8
6
Squat (Barbell)
4
RPE 6-8
7
Decline Sit Up (Weighted)
4
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
RPE 6-8
2
Hammer Curl (Dumbbell)
4
RPE 6-8
3
Single arm Triceps Extension
4
RPE 6-8
4
Skull Crusher (Dumbbell)
4
RPE 6-8
5
Bench Press (Dumbbell)
4
RPE 6-8
6
Squat (Barbell)
4
RPE 6-8
7
Decline Sit Up (Weighted)
4
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
RPE 6-8
2
Decline Bench Press (Dumbbell)
4
RPE 6-8
3
Dumbbell Row
4
RPE 6-8
4
Rear Delt Fly (Dumbbell)
4
RPE 6-8
5
Lateral Raise (Dumbbell)
4
RPE 6-8
6
Reverse Lunge (Barbell)
1
3
RPE 6-8
-
7
Weighted Leg Lift
4
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
RPE 6-8
2
Decline Bench Press (Dumbbell)
4
RPE 6-8
3
Dumbbell Row
4
RPE 6-8
4
Rear Delt Fly (Dumbbell)
4
RPE 6-8
5
Lateral Raise (Dumbbell)
4
RPE 6-8
6
Reverse Lunge (Barbell)
4
RPE 6-8
7
Weighted Leg Lift
4
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
RPE 6-8
2
Decline Bench Press (Dumbbell)
4
RPE 6-8
3
Dumbbell Row
4
RPE 6-8
4
Rear Delt Fly (Dumbbell)
4
RPE 6-8
5
Lateral Raise (Dumbbell)
4
RPE 6-8
6
Reverse Lunge (Barbell)
4
RPE 6-8
7
Weighted Leg Lift
4
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
RPE 6-8
2
Decline Bench Press (Dumbbell)
4
RPE 6-8
3
Dumbbell Row
4
RPE 6-8
4
Rear Delt Fly (Dumbbell)
4
RPE 6-8
5
Lateral Raise (Dumbbell)
4
RPE 6-8
6
Reverse Lunge (Barbell)
4
RPE 6-8
7
Weighted Leg Lift
4
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
RPE 6-8
2
Front Raise
4
RPE 6-8
3
Bicep Curl (Dumbbell)
4
RPE 6-8
4
Overhead Tricep Extension (Dumbbell)
4
RPE 6-8
5
Romanian Deadlift (Dumbbell)
4
RPE 6-8
6
Walking Lunge (Dumbbell)
4
RPE 6-8
7
Decline Sit Up (Bodyweight)
4
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
RPE 6-8
2
Front Raise
4
RPE 6-8
3
Bicep Curl (Dumbbell)
4
RPE 6-8
4
Overhead Tricep Extension (Dumbbell)
4
RPE 6-8
5
Romanian Deadlift (Dumbbell)
4
RPE 6-8
6
Walking Lunge (Dumbbell)
4
RPE 6-8
7
Decline Sit Up (Bodyweight)
4
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
RPE 6-8
2
Front Raise
4
RPE 6-8
3
Bicep Curl (Dumbbell)
4
RPE 6-8
4
Overhead Tricep Extension (Dumbbell)
4
RPE 6-8
5
Romanian Deadlift (Dumbbell)
4
RPE 6-8
6
Walking Lunge (Dumbbell)
4
RPE 6-8
7
Decline Sit Up (Bodyweight)
4
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
RPE 6-8
2
Front Raise
4
RPE 6-8
3
Bicep Curl (Dumbbell)
4
RPE 6-8
4
Overhead Tricep Extension (Dumbbell)
4
RPE 6-8
5
Romanian Deadlift (Dumbbell)
4
RPE 6-8
6
Walking Lunge (Dumbbell)
4
RPE 6-8
7
Decline Sit Up (Bodyweight)
4
RPE 6-8
Week 1
1 / 4 Weeks
Day 1
1
Incline Curl (Dumbbell)
4 Sets
@6-8
2
Hammer Curl (Dumbbell)
4 Sets
@6-8
3
Single arm Triceps Extension
4 Sets
@6-8
4
Skull Crusher (Dumbbell)
4 Sets
@6-8
5
Bench Press (Dumbbell)
4 Sets
@6-8
6
Squat (Barbell)
4 Sets
@6-8
7
Decline Sit Up (Weighted)
4 Sets
@6-8
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
@6-8
2
Decline Bench Press (Dumbbell)
4 Sets
@6-8
3
Dumbbell Row
4 Sets
@6-8
4
Rear Delt Fly (Dumbbell)
4 Sets
@6-8
5
Lateral Raise (Dumbbell)
4 Sets
@6-8
6
Reverse Lunge (Barbell)
1 Set
3 Sets
@6-8
-
7
Weighted Leg Lift
4 Sets
@6-8
Day 3
1
Seated Shoulder Press (Dumbbell)
4 Sets
@6-8
2
Front Raise
4 Sets
@6-8
3
Bicep Curl (Dumbbell)
4 Sets
@6-8
4
Overhead Tricep Extension (Dumbbell)
4 Sets
@6-8
5
Romanian Deadlift (Dumbbell)
4 Sets
@6-8
6
Walking Lunge (Dumbbell)
4 Sets
@6-8
7
Decline Sit Up (Bodyweight)
4 Sets
@6-8