3 Day Fullbody + Mobility/Recovery Day

To create a strong and well-rounded body,

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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

Week 17

Week 18

Squat (Barbell)

Deadlift (Barbell)

Barbell Row

Bench Press (Barbell)

Pull-Up (Assisted)

Dip (Assisted)

Overhead Press (Barbell)

Bicep Curl (Cable)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Hanging Leg Raise

STRENGTH DAY A (Heavy)

 Keep this day light, controlled, and focused on symmetry & core control.

Bulgarian Split Squat (Dumbbell)

Incline Bench Press (Dumbbell)

Single Leg Romanian Deadlift

Single Arm Row (Cable)

Step-Up (Weighted)

Pallof Press

Farmer's Walk (Weighted)

Suitcase Carry

UNILATERAL / STABILITY

Lighter weight than day one, but keep form tight and tempo snappy.

Romanian Deadlift (Barbell)

Plank

STRENGTH DAY B (Moderate + Spe

any day that’s 24+ hours after a heavy lifting day.
Keep it 45–60 min, low intensity, low heart rate

Cat Cow Stretch

World's Greatest Stretch

Deep Squat Hold With Lateral Shifting

Half Kneeling Thoracic Rotation

90/90 Hip Flow

Wall Slide

Overhead Frog

Crab Bridge Stretch

Walk

Mobility & Recovery Session

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