logo
ANABOLIC AF 3 DAY FULL BODY
by Matthew H.
106 athletes joined
Program Description
3 phase program. Each phase is 3 weeks long. Beginners through advanced lifters will benefit from this! 2-3 days off between sessions is recommended but do what your body tells you. Some light calisthenics or cardio can be done on off days. Try to hit RPE 9 on all sets. ENJOY THE GAINS!
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting, Powerbuilding
Equipment
Garage Gym
Program Length
9 weeks
Time Per Workout
70 minutes
Created
Jan 03, 2024 03:34
Last Edited
Jun 15, 2024 02:05
down_app
Week 1
1 / 9 Weeks
Day 3
1
Box Squat (Barbell)
1 Set
10 Reps
@9
2
Squat (Barbell)
4 Sets
1-4 Reps
@9
3
Bench Press (Barbell)
4 Sets
1-4 Reps
@9
4
Pull-Up (Weighted)
2 Sets
1-6 Reps
@9
5
Shrug (Barbell)
3 Sets
3-6 Reps
@9
6
Bicep Curl (Barbell)
2 Sets
6-8 Reps
@9
7
Lying Tricep Extension (Barbell)
2 Sets
6-8 Reps
@9
8
Decline Crunch (Weighted)
5 Sets
8-12 Reps
@9
9
Standing Calf Raise
5 Sets
8-20 Reps
@9
Day 1
1
Box Squat (Barbell)
1 Set
10 Reps
@9
2
Squat (Barbell)
4 Sets
1-4 Reps
@9
3
Bench Press (Barbell)
4 Sets
1-4 Reps
@9
4
Pull-Up (Weighted)
2 Sets
1-6 Reps
@9
5
Shrug (Barbell)
3 Sets
3-6 Reps
@9
6
Bicep Curl (Barbell)
2 Sets
6-8 Reps
@9
7
Lying Tricep Extension (Barbell)
2 Sets
6-8 Reps
@9
8
Decline Crunch (Weighted)
5 Sets
8-12 Reps
@9
9
Standing Calf Raise
5 Sets
8-20 Reps
@9
Day 2
1
Good Morning
1 Set
10 Reps
@9
2
Deadlift (Barbell)
4 Sets
1-4 Reps
@9
3
Overhead Press (Barbell)
4 Sets
1-4 Reps
@9
4
Rear Delt Fly (Dumbbell)
2 Sets
6-8 Reps
@9
5
Shrug (Dumbbell)
2 Sets
6-8 Reps
@9
6
Hammer Curl
2 Sets
6-8 Reps
@9
7
Overhead Extension (Dumbbell)
2 Sets
6-8 Reps
@9
8
Hanging Leg Raise
5 Sets
8-20 Reps
@9
9
Standing Calf Raise
3 Sets
8-20 Reps
@9
Day 2
1
Box Squat (Barbell)
1 Set
10 Reps
@9
2
Squat (Barbell)
4 Sets
1-4 Reps
@9
3
Bench Press (Barbell)
4 Sets
1-4 Reps
@9
4
Pull-Up (Weighted)
2 Sets
1-6 Reps
@9
5
Shrug (Barbell)
3 Sets
3-6 Reps
@9
6
Bicep Curl (Barbell)
2 Sets
6-8 Reps
@9
7
Lying Tricep Extension (Barbell)
2 Sets
6-8 Reps
@9
8
Decline Crunch (Weighted)
5 Sets
8-12 Reps
@9
9
Standing Calf Raise
5 Sets
8-20 Reps
@9
Day 1
1
Good Morning
1 Set
10 Reps
@9
2
Deadlift (Barbell)
4 Sets
1-4 Reps
@9
3
Overhead Press (Barbell)
4 Sets
1-4 Reps
@9
4
Rear Delt Fly (Dumbbell)
2 Sets
6-8 Reps
@9
5
Shrug (Dumbbell)
2 Sets
6-8 Reps
@9
6
Hammer Curl
2 Sets
6-8 Reps
@9
7
Overhead Extension (Dumbbell)
2 Sets
6-8 Reps
@9
8
Hanging Leg Raise
5 Sets
8-20 Reps
@9
9
Standing Calf Raise
3 Sets
8-20 Reps
@9
Day 3
1
Good Morning
1 Set
10 Reps
@9
2
Deadlift (Barbell)
4 Sets
1-4 Reps
@9
3
Overhead Press (Barbell)
4 Sets
1-4 Reps
@9
4
Rear Delt Fly (Dumbbell)
2 Sets
6-8 Reps
@9
5
Shrug (Dumbbell)
2 Sets
6-8 Reps
@9
6
Hammer Curl
2 Sets
6-8 Reps
@9
7
Overhead Extension (Dumbbell)
2 Sets
6-8 Reps
@9
8
Hanging Leg Raise
5 Sets
8-20 Reps
@9
9
Standing Calf Raise
3 Sets
8-20 Reps
@9
Day 1
1
Box Squat (Barbell)
1 Set
10 Reps
@9
2
Squat (Barbell)
4 Sets
1-4 Reps
@9
3
Bench Press (Barbell)
4 Sets
1-4 Reps
@9
4
Pull-Up (Weighted)
2 Sets
1-6 Reps
@9
5
Shrug (Barbell)
3 Sets
3-6 Reps
@9
6
Bicep Curl (Barbell)
2 Sets
6-8 Reps
@9
7
Lying Tricep Extension (Barbell)
2 Sets
6-8 Reps
@9
8
Decline Crunch (Weighted)
5 Sets
8-12 Reps
@9
9
Standing Calf Raise
5 Sets
8-20 Reps
@9
Day 3
1
Box Squat (Barbell)
1 Set
10 Reps
@9
2
Squat (Barbell)
4 Sets
1-4 Reps
@9
3
Bench Press (Barbell)
4 Sets
1-4 Reps
@9
4
Pull-Up (Weighted)
2 Sets
1-6 Reps
@9
5
Shrug (Barbell)
3 Sets
3-6 Reps
@9
6
Bicep Curl (Barbell)
2 Sets
6-8 Reps
@9
7
Lying Tricep Extension (Barbell)
2 Sets
6-8 Reps
@9
8
Decline Crunch (Weighted)
5 Sets
8-12 Reps
@9
9
Standing Calf Raise
5 Sets
8-20 Reps
@9
Day 2
1
Good Morning
1 Set
10 Reps
@9
2
Deadlift (Barbell)
4 Sets
1-4 Reps
@9
3
Overhead Press (Barbell)
4 Sets
1-4 Reps
@9
4
Rear Delt Fly (Dumbbell)
2 Sets
6-8 Reps
@9
5
Shrug (Dumbbell)
2 Sets
6-8 Reps
@9
6
Hammer Curl
2 Sets
6-8 Reps
@9
7
Overhead Extension (Dumbbell)
2 Sets
6-8 Reps
@9
8
Hanging Leg Raise
5 Sets
8-20 Reps
@9
9
Standing Calf Raise
3 Sets
8-20 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
8-12 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Barbell Row
3 Sets
8-12 Reps
@9
4
Shrug (Dumbbell)
3 Sets
8-12 Reps
@9
5
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@9
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@9
8
Dip (Weighted)
3 Sets
8-12 Reps
@9
9
Standing Calf Raise
3 Sets
8-12 Reps
@9
10
Hanging Leg Raise
3 Sets
8-20 Reps
@9
Day 1
1
Squat (Barbell)
3 Sets
8-12 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Barbell Row
3 Sets
8-12 Reps
@9
4
Shrug (Dumbbell)
3 Sets
8-12 Reps
@9
5
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@9
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@9
8
Dip (Weighted)
3 Sets
8-12 Reps
@9
9
Standing Calf Raise
3 Sets
8-12 Reps
@9
10
Hanging Leg Raise
3 Sets
8-20 Reps
@9
Day 2
1
Deadlift (Barbell)
3 Sets
4-8 Reps
@9
2
Lying Leg Curl
1 Set
8-12 Reps
@9
3
Shrug (Barbell)
3 Sets
8-12 Reps
@9
4
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
Pullover (Dumbbell)
1 Set
8-12 Reps
@9
6
Chin-Up (Bodyweight)
2 Sets
6-12 Reps
@9
7
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
8
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
9
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
10
Standing Calf Raise
3 Sets
8-12 Reps
@9
11
Decline Crunch
3 Sets
30-100 Reps
@9
Day 1
1
Deadlift (Barbell)
3 Sets
4-8 Reps
@9
2
Lying Leg Curl
1 Set
8-12 Reps
@9
3
Shrug (Barbell)
3 Sets
8-12 Reps
@9
4
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
Pullover (Dumbbell)
1 Set
8-12 Reps
@9
6
Chin-Up (Bodyweight)
2 Sets
6-12 Reps
@9
7
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
8
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
9
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
10
Standing Calf Raise
3 Sets
8-12 Reps
@9
11
Decline Crunch
3 Sets
30-100 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Barbell Row
3 Sets
8-12 Reps
@9
4
Shrug (Dumbbell)
3 Sets
8-12 Reps
@9
5
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@9
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@9
8
Dip (Weighted)
3 Sets
8-12 Reps
@9
9
Standing Calf Raise
3 Sets
8-12 Reps
@9
10
Hanging Leg Raise
3 Sets
8-20 Reps
@9
Day 3
1
Deadlift (Barbell)
3 Sets
4-8 Reps
@9
2
Lying Leg Curl
1 Set
8-12 Reps
@9
3
Shrug (Barbell)
3 Sets
8-12 Reps
@9
4
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
Pullover (Dumbbell)
1 Set
8-12 Reps
@9
6
Chin-Up (Bodyweight)
2 Sets
6-12 Reps
@9
7
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
8
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
9
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
10
Standing Calf Raise
3 Sets
8-12 Reps
@9
11
Decline Crunch
3 Sets
30-100 Reps
@9
Day 1
1
Squat (Barbell)
3 Sets
8-12 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Barbell Row
3 Sets
8-12 Reps
@9
4
Shrug (Dumbbell)
3 Sets
8-12 Reps
@9
5
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@9
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@9
8
Dip (Weighted)
3 Sets
8-12 Reps
@9
9
Standing Calf Raise
3 Sets
8-12 Reps
@9
10
Hanging Leg Raise
3 Sets
8-20 Reps
@9
Day 2
1
Deadlift (Barbell)
3 Sets
4-8 Reps
@9
2
Lying Leg Curl
1 Set
8-12 Reps
@9
3
Shrug (Barbell)
3 Sets
8-12 Reps
@9
4
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
Pullover (Dumbbell)
1 Set
8-12 Reps
@9
6
Chin-Up (Bodyweight)
2 Sets
6-12 Reps
@9
7
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
8
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
9
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
10
Standing Calf Raise
3 Sets
8-12 Reps
@9
11
Decline Crunch
3 Sets
30-100 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
8-12 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Barbell Row
3 Sets
8-12 Reps
@9
4
Shrug (Dumbbell)
3 Sets
8-12 Reps
@9
5
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@9
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@9
8
Dip (Weighted)
3 Sets
8-12 Reps
@9
9
Standing Calf Raise
3 Sets
8-12 Reps
@9
10
Hanging Leg Raise
3 Sets
8-20 Reps
@9
Day 1
1
Squat (Barbell)
3 Sets
8-15 Reps
@9
2
Sissy Squat
2 Sets
12-15 Reps
@9
3
Incline Bench Press (Barbell)
2 Sets
12-15 Reps
@9
4
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
@9
5
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@9
6
Pullover (Dumbbell)
2 Sets
12-15 Reps
@9
7
Shrug (Barbell)
5 Sets
12-15 Reps
@9
8
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@9
9
Upright Row (Barbell)
2 Sets
12-15 Reps
@9
10A
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
@9
10B
Tricep Extension (Cable)
2 Sets
12-15 Reps
@9
11A
Bicep Curl (Cable)
2 Sets
12-15 Reps
@9
11B
Lying Tricep Extension (Barbell)
2 Sets
12-15 Reps
@9
12
Standing Calf Raise
4 Sets
12-15 Reps
@9
13
Hanging Leg Raise
5 Sets
15-20 Reps
@9
Day 2
1
Deadlift (Barbell)
3 Sets
6-10 Reps
@9
2
Chin-Up (Bodyweight)
2 Sets
12-15 Reps
@9
3
Shrug (Barbell)
5 Sets
12-15 Reps
@9
4
Bench Press (Dumbbell)
2 Sets
12-15 Reps
@9
5
Incline Chest Fly (Dumbbell)
2 Sets
12-15 Reps
@9
6
Arnold Press
2 Sets
12-15 Reps
@9
7
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@9
8A
Bicep Curl (Barbell)
2 Sets
12-15 Reps
@9
8B
Dip (Bodyweight)
2 Sets
12-15 Reps
@9
9A
Reverse Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
@9
9B
Tricep Extension (Cable)
2 Sets
12-15 Reps
@9
10
Standing Calf Raise
4 Sets
12-15 Reps
@9
11
Decline Crunch
5 Sets
20-50 Reps
@9
Day 3
1
Good Morning
3 Sets
12-15 Reps
@9
2
Seated Row (Cable)
2 Sets
12-15 Reps
@9
3
Lat Pulldown
2 Sets
12-15 Reps
@9
4
Shrug (Dumbbell)
5 Sets
12-15 Reps
@9
5
Incline Bench Press (Barbell)
2 Sets
12-15 Reps
@9
6
Bench Press (Dumbbell)
2 Sets
15-20 Reps
@9
7
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
12-15 Reps
@9
8
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@9
9A
Hammer Curl
2 Sets
12-15 Reps
@9
9B
Skull Crusher
2 Sets
12-15 Reps
@9
10A
Bicep Curl (Barbell)
2 Sets
12-15 Reps
@9
10B
Dip (Bodyweight)
1 Set
1 Set
12-15 Reps
12-15 Reps
@6
@9
11
Standing Calf Raise
4 Sets
12-15 Reps
@9
12
Hanging Leg Raise
5 Sets
15-20 Reps
@9
Day 1
1
Squat (Barbell)
3 Sets
8-15 Reps
@9
2
Sissy Squat
2 Sets
12-15 Reps
@9
3
Incline Bench Press (Barbell)
2 Sets
12-15 Reps
@9
4
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
@9
5
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@9
6
Pullover (Dumbbell)
2 Sets
12-15 Reps
@9
7
Shrug (Barbell)
5 Sets
12-15 Reps
@9
8
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@9
9
Upright Row (Barbell)
2 Sets
12-15 Reps
@9
10A
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
@9
10B
Tricep Extension (Cable)
2 Sets
12-15 Reps
@9
11A
Bicep Curl (Cable)
2 Sets
12-15 Reps
@9
11B
Lying Tricep Extension (Barbell)
2 Sets
12-15 Reps
@9
12
Standing Calf Raise
4 Sets
12-15 Reps
@9
13
Hanging Leg Raise
5 Sets
15-20 Reps
@9
Day 2
1
Deadlift (Barbell)
3 Sets
6-10 Reps
@9
2
Chin-Up (Bodyweight)
2 Sets
12-15 Reps
@9
3
Shrug (Barbell)
5 Sets
12-15 Reps
@9
4
Bench Press (Dumbbell)
2 Sets
12-15 Reps
@9
5
Incline Chest Fly (Dumbbell)
2 Sets
12-15 Reps
@9
6
Arnold Press
2 Sets
12-15 Reps
@9
7
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@9
8A
Bicep Curl (Barbell)
2 Sets
12-15 Reps
@9
8B
Dip (Bodyweight)
2 Sets
12-15 Reps
@9
9A
Reverse Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
@9
9B
Tricep Extension (Cable)
2 Sets
12-15 Reps
@9
10
Standing Calf Raise
4 Sets
12-15 Reps
@9
11
Decline Crunch
5 Sets
20-50 Reps
@9
Day 3
1
Good Morning
3 Sets
12-15 Reps
@9
2
Seated Row (Cable)
2 Sets
12-15 Reps
@9
3
Lat Pulldown
2 Sets
12-15 Reps
@9
4
Shrug (Dumbbell)
5 Sets
12-15 Reps
@9
5
Incline Bench Press (Barbell)
2 Sets
12-15 Reps
@9
6
Bench Press (Dumbbell)
2 Sets
15-20 Reps
@9
7
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
12-15 Reps
@9
8
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@9
9A
Hammer Curl
2 Sets
12-15 Reps
@9
9B
Skull Crusher
2 Sets
12-15 Reps
@9
10A
Bicep Curl (Barbell)
2 Sets
12-15 Reps
@9
10B
Dip (Bodyweight)
1 Set
1 Set
12-15 Reps
12-15 Reps
@6
@9
11
Standing Calf Raise
4 Sets
12-15 Reps
@9
12
Hanging Leg Raise
5 Sets
15-20 Reps
@9
Day 1
1
Squat (Barbell)
3 Sets
8-15 Reps
@9
2
Sissy Squat
2 Sets
12-15 Reps
@9
3
Incline Bench Press (Barbell)
2 Sets
12-15 Reps
@9
4
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
@9
5
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@9
6
Pullover (Dumbbell)
2 Sets
12-15 Reps
@9
7
Shrug (Barbell)
5 Sets
12-15 Reps
@9
8
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@9
9
Upright Row (Barbell)
2 Sets
12-15 Reps
@9
10A
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
@9
10B
Tricep Extension (Cable)
2 Sets
12-15 Reps
@9
11A
Bicep Curl (Cable)
2 Sets
12-15 Reps
@9
11B
Lying Tricep Extension (Barbell)
2 Sets
12-15 Reps
@9
12
Standing Calf Raise
4 Sets
12-15 Reps
@9
13
Hanging Leg Raise
5 Sets
15-20 Reps
@9
Day 2
1
Deadlift (Barbell)
3 Sets
6-10 Reps
@9
2
Chin-Up (Bodyweight)
2 Sets
12-15 Reps
@9
3
Shrug (Barbell)
5 Sets
12-15 Reps
@9
4
Bench Press (Dumbbell)
2 Sets
12-15 Reps
@9
5
Incline Chest Fly (Dumbbell)
2 Sets
12-15 Reps
@9
6
Arnold Press
2 Sets
12-15 Reps
@9
7
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@9
8A
Bicep Curl (Barbell)
2 Sets
12-15 Reps
@9
8B
Dip (Bodyweight)
2 Sets
12-15 Reps
@9
9A
Reverse Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
@9
9B
Tricep Extension (Cable)
2 Sets
12-15 Reps
@9
10
Standing Calf Raise
4 Sets
12-15 Reps
@9
11
Decline Crunch
5 Sets
20-50 Reps
@9
Day 3
1
Good Morning
3 Sets
12-15 Reps
@9
2
Seated Row (Cable)
2 Sets
12-15 Reps
@9
3
Lat Pulldown
2 Sets
12-15 Reps
@9
4
Shrug (Dumbbell)
5 Sets
12-15 Reps
@9
5
Incline Bench Press (Barbell)
2 Sets
12-15 Reps
@9
6
Bench Press (Dumbbell)
2 Sets
15-20 Reps
@9
7
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
12-15 Reps
@9
8
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@9
9A
Hammer Curl
2 Sets
12-15 Reps
@9
9B
Skull Crusher
2 Sets
12-15 Reps
@9
10A
Bicep Curl (Barbell)
2 Sets
12-15 Reps
@9
10B
Dip (Bodyweight)
1 Set
1 Set
12-15 Reps
12-15 Reps
@6
@9
11
Standing Calf Raise
4 Sets
12-15 Reps
@9
12
Hanging Leg Raise
5 Sets
15-20 Reps
@9