Unleash your inner warrior with the Roronoa Zoro 3-Day program! Over 12 weeks, this structured routine focuses on building strength and muscle through a balanced mix of push and leg workouts. Each session is designed to maximize your gains with compound lifts like the bench press and squats, alongside targeted accessory movements. With three training days per week, you’ll carve out a powerful physique while allowing ample recovery time. Get ready to challenge yourself and transform your fitness journey!

Its beginner friendly but can also work well with more advanced athletes

Roronoa Zoro 3-Day

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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

Bench Press (Barbell)

Overhead Press (Barbell)

Chest Supported Row (Machine)

Lateral Raise (Dumbbell)

Leg Press

Lying Leg Curl

Tricep Rope Push Down (Cable)

Push Focus

Squat (Barbell)

Romanian Deadlift (Barbell)

Seated Row (Cable)

Shoulder Press (Machine)

Bicep Curl (Machine)

Tricep Extension (Dumbbell)

Leg focus

Deadlift (Barbell)

Bent Over Row (Barbell)

Lat Pulldown

V Squat

Incline Chest Press (Machine)

Rear Delt Fly (Cable)

Bicep Curl (Dumbbell)

Pull Focus

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