3 Day Full body

Transform your physique with this comprehensive 12-week, 3-day full-body workout program designed for all fitness levels. Each session targets major muscle groups through a mix of compound lifts and isolation exercises, ensuring balanced development and strength gains. With a focus on progressive overload, you'll challenge yourself while receiving guidance on proper form through video demonstrations. Get ready to build muscle, increase endurance, and elevate your fitness journey!

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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

Hamstring Curl

Face Pull

High Bar Squat (Barbell)

Chest Supported Row (Machine)

Standing Calf Raise

Full 1

Romanian Deadlift (Barbell)

Seated Overhead Press (Barbell)

Preacher Curl (EZ Bar)

Leg Extension

Seated Row (Cable)

Abs Crunch (Weighted)

Full 2

Leg Press (45 Degrees)

Bicep Curl (Machine)

Decline Sit Up (Weighted)

Full 3

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