3 day training program

Unlock your strength with this comprehensive 16-week training program designed for three days a week. Each session targets major muscle groups through a mix of compound and isolation exercises, ensuring balanced development and increased muscle definition. With a focus on progressive overload, you'll engage in movements like the Bench Press, Overhead Press, and Split Squats, all tailored to challenge your limits. Whether you're looking to build muscle, enhance endurance, or improve overall fitness, this program is your roadmap to success in the gym. Get ready to transform your routine and achieve your fitness goals!

Transform your physique with this comprehensive 16-week, 3-day training program designed for bodybuilders at all levels. Each week, you’ll tackle a variety of exercises targeting major muscle groups, utilizing a full gym setup to maximize your gains. With a total of 48 training sessions, this program combines strength-building movements like the bench press and squat with accessory work to sculpt your body. Commit to the journey and watch as you build strength, endurance, and muscle definition like never before!

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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

Week 13

Week 14

Week 15

Week 16

Bench Press (Barbell)

Overhead Press (Machine)

Tricep Pushdown (Cable)

Chest Fly (Machine)

Single Arm Overhead Tricep Extension

Single Arm Iso Row

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

Lat Pulldown

Hammer Curl (Dumbbell)

Split Squat (Dumbbell)

Good Morning

Standing Calf Raise

Cable Crunch

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