Unlock your full potential with the 303DC - Full Body program, a comprehensive 18-week training plan designed for those ready to elevate their fitness game. Committing just three days a week, you'll engage in a balanced mix of machine and free weight exercises targeting all major muscle groups, ensuring a well-rounded approach to strength and conditioning. With a focus on progressive overload, this program is perfect for lifters looking to build muscle, increase strength, and enhance overall performance. Get ready to transform your physique and achieve your fitness goals!

303DC - Full Body

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Week 6

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Week 10

Week 11

Week 12

Week 13

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Week 15

Week 16

Week 17

Week 18

Leg Extension

Bench Press (Smith Machine)

Split Squat (Smith Machine)

Pull-Up (Assisted)

Dip (Assisted)

Face Pull

Leg Raise (Captain's Chair)

Incline Bench Press (Dumbbell)

Chest Supported Row (Machine)

Leg Press

Bayesian Curl

Lateral Raise (Cable)

Hammer Curl (Dumbbell)

Abs Crunch (Machine)

Standing Calf Raise

Lying Leg Curl

Romanian Deadlift (Barbell)

Wide Grip Lat Pulldown

Chest Fly (Machine)

Rear Delt Fly (Machine)

Tricep Extension (Cable)

Hyperextension

Incline Hammer Curl (Dumbbell)

Decline Crunch (Weighted)

Shrug (Dumbbell)

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