ANABOLIC AF 3 DAY FULL BODY

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!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Box Squat (Barbell)

Squat (Barbell)

Bench Press (Barbell)

Pull-Up (Weighted)

Shrug (Barbell)

Bicep Curl (Barbell)

Lying Tricep Extension (Barbell)

Decline Crunch (Weighted)

Standing Calf Raise

Phase 1

Good Morning

Deadlift (Barbell)

Overhead Press (Barbell)

Rear Delt Fly (Dumbbell)

Shrug (Dumbbell)

Hammer Curl

Overhead Extension (Dumbbell)

Hanging Leg Raise

Incline Bench Press (Barbell)

Barbell Row

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

Dip (Weighted)

Phase 2

Lying Leg Curl

Bench Press (Dumbbell)

Pullover (Dumbbell)

Chin-Up (Bodyweight)

Seated Shoulder Press (Dumbbell)

Tricep Extension (Cable)

Decline Crunch

Sissy Squat

Chest Fly (Dumbbell)

Bent Over Row (Barbell)

Upright Row (Barbell)

Phase 3

Incline Chest Fly (Dumbbell)

Arnold Press

Seated Row (Cable)

Lat Pulldown

Standing Behind Neck Shoulder Press (Barbell)

Phase 3 

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