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Baby 3 FULL BODY
by Edje R.
1 athletes joined
Program Description
Full body 3x per week.
Program Overview
Level
Beginner, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
May 03, 2024 12:37
Last Edited
May 27, 2024 03:00
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Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
10 Reps
@8
4
Lying Rear Lateral Raise
3 Sets
10 Reps
@8.5
5
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@8.5
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
@8.5
7
Leg Press
4 Sets
8 Reps
@8
8
Straight Leg Calf Raise
3 Sets
15 Reps
@8.5
9
Cable Crunch
3 Sets
10
V-Up
2 Sets
Day 2
1
Leg Curl
3 Sets
10 Reps
@8.5
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@8.5
4
Lying Leg Raise
4 Sets
99 Reps
@8.5
5
Seated Row (Cable)
4 Sets
8 Reps
@8
6
Fly Press (Dumbbell)
4 Sets
8 Reps
@8.5
7
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@8.5
Day 3
1
Meadow Row
3 Sets
8 Reps
@8
2
Dumbbell Row
3 Sets
8 Reps
@8
3
Face Pull
3 Sets
10 Reps
@8.5
4
Cable Crossover
4 Sets
10 Reps
@8.5
5
Preacher Curl (Barbell)
4 Sets
8 Reps
@8.5
6
Rolling Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8.5
7
Hyperextensions
3 Sets
12 Reps
@8.5
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
10 Reps
@8
4
Lying Rear Lateral Raise
3 Sets
10 Reps
@8.5
5
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@8.5
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
@8.5
7
Leg Press
4 Sets
8 Reps
@8
8
Straight Leg Calf Raise
3 Sets
15 Reps
@8.5
9
Cable Crunch
3 Sets
10
V-Up
2 Sets
Day 2
1
Leg Curl
3 Sets
10 Reps
@8.5
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@8.5
4
Lying Leg Raise
4 Sets
99 Reps
@8.5
5
Seated Row (Cable)
4 Sets
8 Reps
@8
6
Fly Press (Dumbbell)
4 Sets
8 Reps
@8.5
7
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@8.5
Day 3
1
Meadow Row
3 Sets
8 Reps
@8
2
Dumbbell Row
3 Sets
8 Reps
@8
3
Face Pull
3 Sets
10 Reps
@8.5
4
Cable Crossover
4 Sets
10 Reps
@8.5
5
Preacher Curl (Barbell)
4 Sets
8 Reps
@8.5
6
Rolling Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8.5
7
Hyperextensions
3 Sets
12 Reps
@8.5
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
10 Reps
@8
4
Lying Rear Lateral Raise
3 Sets
10 Reps
@8.5
5
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@8.5
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
@8.5
7
Leg Press
4 Sets
8 Reps
@8
8
Straight Leg Calf Raise
3 Sets
15 Reps
@8.5
9
Cable Crunch
3 Sets
10
V-Up
2 Sets
Day 2
1
Leg Curl
3 Sets
10 Reps
@8.5
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@8.5
4
Lying Leg Raise
4 Sets
99 Reps
@8.5
5
Seated Row (Cable)
4 Sets
8 Reps
@8
6
Fly Press (Dumbbell)
4 Sets
8 Reps
@8.5
7
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@8.5
Day 3
1
Meadow Row
3 Sets
8 Reps
@8
2
Dumbbell Row
3 Sets
8 Reps
@8
3
Face Pull
3 Sets
10 Reps
@8.5
4
Cable Crossover
4 Sets
10 Reps
@8.5
5
Preacher Curl (Barbell)
4 Sets
8 Reps
@8.5
6
Rolling Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8.5
7
Hyperextensions
3 Sets
12 Reps
@8.5
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
10 Reps
@8
4
Lying Rear Lateral Raise
3 Sets
10 Reps
@8.5
5
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@8.5
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
@8.5
7
Leg Press
4 Sets
8 Reps
@8
8
Straight Leg Calf Raise
3 Sets
15 Reps
@8.5
9
Cable Crunch
3 Sets
10
V-Up
2 Sets
Day 2
1
Leg Curl
3 Sets
10 Reps
@8.5
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@8.5
4
Lying Leg Raise
4 Sets
99 Reps
@8.5
5
Seated Row (Cable)
4 Sets
8 Reps
@8
6
Fly Press (Dumbbell)
4 Sets
8 Reps
@8.5
7
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@8.5
Day 3
1
Meadow Row
3 Sets
8 Reps
@8
2
Dumbbell Row
3 Sets
8 Reps
@8
3
Face Pull
3 Sets
10 Reps
@8.5
4
Cable Crossover
4 Sets
10 Reps
@8.5
5
Preacher Curl (Barbell)
4 Sets
8 Reps
@8.5
6
Rolling Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8.5
7
Hyperextensions
3 Sets
12 Reps
@8.5
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
10 Reps
@8
4
Lying Rear Lateral Raise
3 Sets
10 Reps
@8.5
5
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@8.5
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
@8.5
7
Leg Press
4 Sets
8 Reps
@8
8
Straight Leg Calf Raise
3 Sets
15 Reps
@8.5
9
Cable Crunch
3 Sets
10
V-Up
2 Sets
Day 2
1
Leg Curl
3 Sets
10 Reps
@8.5
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@8.5
4
Lying Leg Raise
4 Sets
99 Reps
@8.5
5
Seated Row (Cable)
4 Sets
8 Reps
@8
6
Fly Press (Dumbbell)
4 Sets
8 Reps
@8.5
7
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@8.5
Day 3
1
Meadow Row
3 Sets
8 Reps
@8
2
Dumbbell Row
3 Sets
8 Reps
@8
3
Face Pull
3 Sets
10 Reps
@8.5
4
Cable Crossover
4 Sets
10 Reps
@8.5
5
Preacher Curl (Barbell)
4 Sets
8 Reps
@8.5
6
Rolling Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8.5
7
Hyperextensions
3 Sets
12 Reps
@8.5
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
10 Reps
@8
4
Lying Rear Lateral Raise
3 Sets
10 Reps
@8.5
5
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@8.5
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
@8.5
7
Leg Press
4 Sets
8 Reps
@8
8
Straight Leg Calf Raise
3 Sets
15 Reps
@8.5
9
Cable Crunch
3 Sets
10
V-Up
2 Sets
Day 2
1
Leg Curl
3 Sets
10 Reps
@8.5
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@8.5
4
Lying Leg Raise
4 Sets
99 Reps
@8.5
5
Seated Row (Cable)
4 Sets
8 Reps
@8
6
Fly Press (Dumbbell)
4 Sets
8 Reps
@8.5
7
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@8.5
Day 3
1
Meadow Row
3 Sets
8 Reps
@8
2
Dumbbell Row
3 Sets
8 Reps
@8
3
Face Pull
3 Sets
10 Reps
@8.5
4
Cable Crossover
4 Sets
10 Reps
@8.5
5
Preacher Curl (Barbell)
4 Sets
8 Reps
@8.5
6
Rolling Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8.5
7
Hyperextensions
3 Sets
12 Reps
@8.5
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
10 Reps
@8
4
Lying Rear Lateral Raise
3 Sets
10 Reps
@8.5
5
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@8.5
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
@8.5
7
Leg Press
4 Sets
8 Reps
@8
8
Straight Leg Calf Raise
3 Sets
15 Reps
@8.5
9
Cable Crunch
3 Sets
10
V-Up
2 Sets
Day 2
1
Leg Curl
3 Sets
10 Reps
@8.5
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@8.5
4
Lying Leg Raise
4 Sets
99 Reps
@8.5
5
Seated Row (Cable)
4 Sets
8 Reps
@8
6
Fly Press (Dumbbell)
4 Sets
8 Reps
@8.5
7
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@8.5
Day 3
1
Meadow Row
3 Sets
8 Reps
@8
2
Dumbbell Row
3 Sets
8 Reps
@8
3
Face Pull
3 Sets
10 Reps
@8.5
4
Cable Crossover
4 Sets
10 Reps
@8.5
5
Preacher Curl (Barbell)
4 Sets
8 Reps
@8.5
6
Rolling Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8.5
7
Hyperextensions
3 Sets
12 Reps
@8.5
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
10 Reps
@8
4
Lying Rear Lateral Raise
3 Sets
10 Reps
@8.5
5
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@8.5
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
@8.5
7
Leg Press
4 Sets
8 Reps
@8
8
Straight Leg Calf Raise
3 Sets
15 Reps
@8.5
9
Cable Crunch
3 Sets
10
V-Up
2 Sets
Day 2
1
Leg Curl
3 Sets
10 Reps
@8.5
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@8.5
4
Lying Leg Raise
4 Sets
99 Reps
@8.5
5
Seated Row (Cable)
4 Sets
8 Reps
@8
6
Fly Press (Dumbbell)
4 Sets
8 Reps
@8.5
7
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@8.5
Day 3
1
Meadow Row
3 Sets
8 Reps
@8
2
Dumbbell Row
3 Sets
8 Reps
@8
3
Face Pull
3 Sets
10 Reps
@8.5
4
Cable Crossover
4 Sets
10 Reps
@8.5
5
Preacher Curl (Barbell)
4 Sets
8 Reps
@8.5
6
Rolling Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8.5
7
Hyperextensions
3 Sets
12 Reps
@8.5
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
10 Reps
@8
4
Lying Rear Lateral Raise
3 Sets
10 Reps
@8.5
5
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@8.5
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
@8.5
7
Leg Press
4 Sets
8 Reps
@8
8
Straight Leg Calf Raise
3 Sets
15 Reps
@8.5
9
Cable Crunch
3 Sets
10
V-Up
2 Sets
Day 2
1
Leg Curl
3 Sets
10 Reps
@8.5
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@8.5
4
Lying Leg Raise
4 Sets
99 Reps
@8.5
5
Seated Row (Cable)
4 Sets
8 Reps
@8
6
Fly Press (Dumbbell)
4 Sets
8 Reps
@8.5
7
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@8.5
Day 3
1
Meadow Row
3 Sets
8 Reps
@8
2
Dumbbell Row
3 Sets
8 Reps
@8
3
Face Pull
3 Sets
10 Reps
@8.5
4
Cable Crossover
4 Sets
10 Reps
@8.5
5
Preacher Curl (Barbell)
4 Sets
8 Reps
@8.5
6
Rolling Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8.5
7
Hyperextensions
3 Sets
12 Reps
@8.5
Day 4
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
10 Reps
@8
4
Lying Rear Lateral Raise
3 Sets
10 Reps
@8.5
5
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@8.5
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
@8.5
7
Leg Press
4 Sets
8 Reps
@8
8
Straight Leg Calf Raise
3 Sets
15 Reps
@8.5
9
Cable Crunch
3 Sets
10
V-Up
2 Sets
Day 5
1
Leg Curl
3 Sets
10 Reps
@8.5
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@8.5
4
Lying Leg Raise
4 Sets
99 Reps
@8.5
5
Seated Row (Cable)
4 Sets
8 Reps
@8
6
Fly Press (Dumbbell)
4 Sets
8 Reps
@8.5
7
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@8.5
Day 6
1
Meadow Row
3 Sets
8 Reps
@8
2
Dumbbell Row
3 Sets
8 Reps
@8
3
Face Pull
3 Sets
10 Reps
@8.5
4
Cable Crossover
4 Sets
10 Reps
@8.5
5
Preacher Curl (Barbell)
4 Sets
8 Reps
@8.5
6
Rolling Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8.5
7
Hyperextensions
3 Sets
12 Reps
@8.5
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
10 Reps
@8
4
Lying Rear Lateral Raise
3 Sets
10 Reps
@8.5
5
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@8.5
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
@8.5
7
Leg Press
4 Sets
8 Reps
@8
8
Straight Leg Calf Raise
3 Sets
15 Reps
@8.5
9
Cable Crunch
3 Sets
10
V-Up
2 Sets
Day 2
1
Leg Curl
3 Sets
10 Reps
@8.5
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@8.5
4
Lying Leg Raise
4 Sets
99 Reps
@8.5
5
Seated Row (Cable)
4 Sets
8 Reps
@8
6
Fly Press (Dumbbell)
4 Sets
8 Reps
@8.5
7
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@8.5
Day 3
1
Meadow Row
3 Sets
8 Reps
@8
2
Dumbbell Row
3 Sets
8 Reps
@8
3
Face Pull
3 Sets
10 Reps
@8.5
4
Cable Crossover
4 Sets
10 Reps
@8.5
5
Preacher Curl (Barbell)
4 Sets
8 Reps
@8.5
6
Rolling Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8.5
7
Hyperextensions
3 Sets
12 Reps
@8.5
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
10 Reps
@8
4
Lying Rear Lateral Raise
3 Sets
10 Reps
@8.5
5
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@8.5
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
@8.5
7
Leg Press
4 Sets
8 Reps
@8
8
Straight Leg Calf Raise
3 Sets
15 Reps
@8.5
9
Cable Crunch
3 Sets
10
V-Up
2 Sets
Day 2
1
Leg Curl
3 Sets
10 Reps
@8.5
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@8.5
4
Lying Leg Raise
4 Sets
99 Reps
@8.5
5
Seated Row (Cable)
4 Sets
8 Reps
@8
6
Fly Press (Dumbbell)
4 Sets
8 Reps
@8.5
7
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@8.5
Day 3
1
Meadow Row
3 Sets
8 Reps
@8
2
Dumbbell Row
3 Sets
8 Reps
@8
3
Face Pull
3 Sets
10 Reps
@8.5
4
Cable Crossover
4 Sets
10 Reps
@8.5
5
Preacher Curl (Barbell)
4 Sets
8 Reps
@8.5
6
Rolling Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8.5
7
Hyperextensions
3 Sets
12 Reps
@8.5
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
10 Reps
@8
4
Lying Rear Lateral Raise
3 Sets
10 Reps
@8.5
5
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@8.5
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
@8.5
7
Leg Press
4 Sets
8 Reps
@8
8
Straight Leg Calf Raise
3 Sets
15 Reps
@8.5
9
Cable Crunch
3 Sets
10
V-Up
2 Sets
Day 2
1
Leg Curl
3 Sets
10 Reps
@8.5
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@8.5
4
Lying Leg Raise
4 Sets
99 Reps
@8.5
5
Seated Row (Cable)
4 Sets
8 Reps
@8
6
Fly Press (Dumbbell)
4 Sets
8 Reps
@8.5
7
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@8.5
Day 3
1
Meadow Row
3 Sets
8 Reps
@8
2
Dumbbell Row
3 Sets
8 Reps
@8
3
Face Pull
3 Sets
10 Reps
@8.5
4
Cable Crossover
4 Sets
10 Reps
@8.5
5
Preacher Curl (Barbell)
4 Sets
8 Reps
@8.5
6
Rolling Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8.5
7
Hyperextensions
3 Sets
12 Reps
@8.5