Get ready to transform your physique with the 3 Day Ronnie Copy program, an 18-week journey designed for serious lifters. This program focuses on three intense training days each week, emphasizing compound movements like deadlifts, bench presses, and rows to build strength and muscle mass. With a mix of barbell, dumbbell, and machine exercises, you'll engage multiple muscle groups, ensuring a balanced and effective workout. Perfect for those with a garage gym setup, this program will push your limits and help you achieve your fitness goals.

**3 Day Ronnie Copy** is an 18-week program designed to build strength and muscle through a structured, three-day-per-week routine. Each session focuses on compound movements, including deadlifts, squats, and bench presses, complemented by targeted accessory work for arms and shoulders. With a total of 54 training days, this program emphasizes progressive overload to help you maximize your gains. Get ready to push your limits and transform your physique with a blend of heavy lifting and effective isolation exercises!

3 Day Ronnie Copy

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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

Deadlift (Barbell)

Barbell Row

Single Arm Row (Dumbbell)

Lat Pulldown

Seated Row (Cable)

Bicep Curl (Barbell)

Preacher Curl (Dumbbell)

Incline Curl (Dumbbell)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Incline Bench Press (Barbell)

Chest Fly (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Shrug (Barbell)

Bench Press (Close Grip)

Tricep Extension (Cable)

Tricep Rope Push Down (Cable)

Squat (Barbell)

Standing Calf Raise

Walking Lunge

Leg Extension

Single Leg Calf Raise

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