3 Day Passion for Weights - Whole Body

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!

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.

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Week 1

Week 2

Week 3

Week 4

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

Single arm Triceps Extension

Skull Crusher (Dumbbell)

Bench Press (Dumbbell)

Squat (Barbell)

Decline Sit Up (Weighted)

Biceps & Triceps Focus

Incline Bench Press (Dumbbell)

Decline Bench Press (Dumbbell)

Dumbbell Row

Rear Delt Fly (Dumbbell)

Lateral Raise (Dumbbell)

Reverse Lunge (Barbell)

Weighted Leg Lift

Chest & Back Focus

Seated Shoulder Press (Dumbbell)

Front Raise

Bicep Curl (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Romanian Deadlift (Dumbbell)

Walking Lunge (Dumbbell)

Decline Sit Up (Bodyweight)

Shoulder & Mix Focus

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