Transform your physique with this comprehensive 12-week program, featuring three full-body workouts and an additional day dedicated to arms. Designed for four training days each week, this plan combines heavy compound lifts with targeted isolation exercises, ensuring balanced muscle development and strength gains. Whether you're looking to build muscle or enhance your overall fitness, this program will keep you motivated and challenged every step of the way. Equip your garage gym and get ready to unleash your potential!

Enjoy!

WEIGHT PROGRESSION- aim to add 5-10lbs every week on main compound movements (deadies, squats, OHP, bench)

For isolation movements, try to add 5lbs. Once you stall, focus on form and rep quality. 

For movements with rep ranges, go up in weight once you can hit the upper range of reps for first two sets. Example: 3x8-12 1st set: 12 reps 2nd set: 12 reps 3rd set: 8 reps. 

REST- Take at least one day off between full body days and do arm day the day after day 3.

3 Day full body + 1 day arms

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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

Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Bent Over Row (Barbell)

Incline Bench Press (Barbell)

Lateral Raise (Dumbbell)

Cable Crunch

Day 1 Full Body

Bench Press (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Seated Row (Cable)

Chest Fly (Machine)

Rear Delt Fly (Dumbbell)

Day 2 Full Body 

Squat (Barbell)

Overhead Press (Barbell)

Chin-Up (Bodyweight)

Push Up

Hamstring Curl

Upright Row (Cable)

Side Plank

Day 3 Full Body

Tricep Pushdown (Cable)

Incline Curl (Dumbbell)

Skull Crusher

Bicep Curl (Cable)

Lateral Raise (Cable)

Day 4 ARMS

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