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Trifecta
by Austin M.
Program Description
Simplify training, hit the big movements, and stop wasting time in the gym. 3 days with 3 movements each day. Add fluff at the end if you need more isolation or core work. To speed up the workout, you can superset the last two movements each day.
Program Overview
Level
Novice, Beginner, Intermediate
Goal
Bodybuilding, Powerbuilding, Muscle & Sculpting, Athletics, Powerlifting
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
40 minutes
Created
Jun 06, 2024 09:53
Last Edited
Jun 06, 2024 10:28
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Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
3
Leg Extension
4 Sets
8-12 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
5-8 Reps
@8
2
Barbell Row
4 Sets
8 Reps
@8
3
Dip (Weighted)
4 Sets
8 Reps
@8
Day 3
1
Deadlift (Barbell)
4 Sets
5-8 Reps
@8
2
Pull-Up (Band)
4 Sets
8 Reps
@8
3
Bicep Curl (Barbell)
4 Sets
8 Reps
@8
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
3
Leg Extension
4 Sets
8-12 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
5-8 Reps
@8
2
Barbell Row
4 Sets
8 Reps
@8
3
Dip (Weighted)
4 Sets
8 Reps
@8
Day 3
1
Deadlift (Barbell)
4 Sets
5-8 Reps
@8
2
Pull-Up (Band)
4 Sets
8 Reps
@8
3
Bicep Curl (Barbell)
4 Sets
8 Reps
@8
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
3
Leg Extension
4 Sets
8-12 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
5-8 Reps
@8
2
Barbell Row
4 Sets
8 Reps
@8
3
Dip (Weighted)
4 Sets
8 Reps
@8
Day 3
1
Deadlift (Barbell)
4 Sets
5-8 Reps
@8
2
Pull-Up (Band)
4 Sets
8 Reps
@8
3
Bicep Curl (Barbell)
4 Sets
8 Reps
@8