logo
Full Body 3 days per week
by eliot J.
2 athletes joined
Program Description
Build muscle and gain strength during exam season
Program Overview
Level
Beginner
Goal
Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Mar 06, 2024 11:12
Last Edited
May 14, 2024 07:46
down_app
Week 1
1 / 12 Weeks
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
2
Overhead Press (Barbell)
3 Sets
3
Lat Pulldown
3 Sets
4
Hamstring Curl
2 Sets
5
Hammer Curl
3 Sets
6
Dip (Bodyweight)
3 Sets
7
Standing Calf Raise
3 Sets
8
Upright Row (Barbell)
3 Sets
9
Dumbbell Bench Pullover
3 Sets
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
2
Overhead Press (Barbell)
3 Sets
3
Lat Pulldown
3 Sets
4
Hamstring Curl
2 Sets
5
Hammer Curl
3 Sets
6
Dip (Bodyweight)
3 Sets
7
Standing Calf Raise
3 Sets
8
Upright Row (Barbell)
3 Sets
9
Dumbbell Bench Pullover
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
1 Set
5 Reps
12 Reps
2
Bench Press (Dumbbell)
3 Sets
3
Barbell Row
3 Sets
4
Leg Extension
3 Sets
5
Standing Calf Raise
3 Sets
6
Reverse Pec Deck
3 Sets
7
Pec Deck (Machine)
3 Sets
8
French Press
3 Sets
9
Upright Row (Barbell)
3 Sets
10
Hammer Curl
3 Sets
11
Wrist Curls
3 Sets
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
2
Overhead Press (Barbell)
3 Sets
3
Lat Pulldown
3 Sets
4
Hamstring Curl
2 Sets
5
Hammer Curl
3 Sets
6
Dip (Bodyweight)
3 Sets
7
Standing Calf Raise
3 Sets
8
Upright Row (Barbell)
3 Sets
9
Dumbbell Bench Pullover
3 Sets
Day 1
1
Squat (Barbell)
3 Sets
1 Set
5 Reps
12 Reps
2
Bench Press (Dumbbell)
3 Sets
3
Barbell Row
3 Sets
4
Leg Extension
3 Sets
5
Standing Calf Raise
3 Sets
6
Reverse Pec Deck
3 Sets
7
Pec Deck (Machine)
3 Sets
8
French Press
3 Sets
9
Upright Row (Barbell)
3 Sets
10
Hammer Curl
3 Sets
11
Wrist Curls
3 Sets
Day 3
1
Squat (Barbell)
3 Sets
1 Set
5 Reps
12 Reps
2
Bench Press (Dumbbell)
3 Sets
3
Barbell Row
3 Sets
4
Leg Extension
3 Sets
5
Standing Calf Raise
3 Sets
6
Reverse Pec Deck
3 Sets
7
Pec Deck (Machine)
3 Sets
8
French Press
3 Sets
9
Upright Row (Barbell)
3 Sets
10
Hammer Curl
3 Sets
11
Wrist Curls
3 Sets
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
2
Overhead Press (Barbell)
3 Sets
3
Lat Pulldown
3 Sets
4
Hamstring Curl
2 Sets
5
Hammer Curl
3 Sets
6
Dip (Bodyweight)
3 Sets
7
Standing Calf Raise
3 Sets
8
Upright Row (Barbell)
3 Sets
9
Dumbbell Bench Pullover
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
1 Set
5 Reps
12 Reps
2
Bench Press (Dumbbell)
3 Sets
3
Barbell Row
3 Sets
4
Leg Extension
3 Sets
5
Standing Calf Raise
3 Sets
6
Reverse Pec Deck
3 Sets
7
Pec Deck (Machine)
3 Sets
8
French Press
3 Sets
9
Upright Row (Barbell)
3 Sets
10
Hammer Curl
3 Sets
11
Wrist Curls
3 Sets
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
2
Overhead Press (Barbell)
3 Sets
3
Lat Pulldown
3 Sets
4
Hamstring Curl
2 Sets
5
Hammer Curl
3 Sets
6
Dip (Bodyweight)
3 Sets
7
Standing Calf Raise
3 Sets
8
Upright Row (Barbell)
3 Sets
9
Dumbbell Bench Pullover
3 Sets
Day 1
1
Squat (Barbell)
3 Sets
1 Set
5 Reps
12 Reps
2
Bench Press (Dumbbell)
3 Sets
3
Barbell Row
3 Sets
4
Leg Extension
3 Sets
5
Standing Calf Raise
3 Sets
6
Reverse Pec Deck
3 Sets
7
Pec Deck (Machine)
3 Sets
8
French Press
3 Sets
9
Upright Row (Barbell)
3 Sets
10
Hammer Curl
3 Sets
11
Wrist Curls
3 Sets
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
2
Overhead Press (Barbell)
3 Sets
3
Lat Pulldown
3 Sets
4
Hamstring Curl
2 Sets
5
Hammer Curl
3 Sets
6
Dip (Bodyweight)
3 Sets
7
Standing Calf Raise
3 Sets
8
Upright Row (Barbell)
3 Sets
9
Dumbbell Bench Pullover
3 Sets
Day 3
1
Squat (Barbell)
3 Sets
1 Set
5 Reps
12 Reps
2
Bench Press (Dumbbell)
3 Sets
3
Barbell Row
3 Sets
4
Leg Extension
3 Sets
5
Standing Calf Raise
3 Sets
6
Reverse Pec Deck
3 Sets
7
Pec Deck (Machine)
3 Sets
8
French Press
3 Sets
9
Upright Row (Barbell)
3 Sets
10
Hammer Curl
3 Sets
11
Wrist Curls
3 Sets
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
2
Overhead Press (Barbell)
3 Sets
3
Lat Pulldown
3 Sets
4
Hamstring Curl
2 Sets
5
Hammer Curl
3 Sets
6
Dip (Bodyweight)
3 Sets
7
Standing Calf Raise
3 Sets
8
Upright Row (Barbell)
3 Sets
9
Dumbbell Bench Pullover
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
1 Set
5 Reps
12 Reps
2
Bench Press (Dumbbell)
3 Sets
3
Barbell Row
3 Sets
4
Leg Extension
3 Sets
5
Standing Calf Raise
3 Sets
6
Reverse Pec Deck
3 Sets
7
Pec Deck (Machine)
3 Sets
8
French Press
3 Sets
9
Upright Row (Barbell)
3 Sets
10
Hammer Curl
3 Sets
11
Wrist Curls
3 Sets
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
2
Overhead Press (Barbell)
3 Sets
3
Lat Pulldown
3 Sets
4
Hamstring Curl
2 Sets
5
Hammer Curl
3 Sets
6
Dip (Bodyweight)
3 Sets
7
Standing Calf Raise
3 Sets
8
Upright Row (Barbell)
3 Sets
9
Dumbbell Bench Pullover
3 Sets
Day 1
1
Squat (Barbell)
3 Sets
1 Set
5 Reps
12 Reps
2
Bench Press (Dumbbell)
3 Sets
3
Barbell Row
3 Sets
4
Leg Extension
3 Sets
5
Standing Calf Raise
3 Sets
6
Reverse Pec Deck
3 Sets
7
Pec Deck (Machine)
3 Sets
8
French Press
3 Sets
9
Upright Row (Barbell)
3 Sets
10
Hammer Curl
3 Sets
11
Wrist Curls
3 Sets
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
2
Overhead Press (Barbell)
3 Sets
3
Lat Pulldown
3 Sets
4
Hamstring Curl
2 Sets
5
Hammer Curl
3 Sets
6
Dip (Bodyweight)
3 Sets
7
Standing Calf Raise
3 Sets
8
Upright Row (Barbell)
3 Sets
9
Dumbbell Bench Pullover
3 Sets
Day 3
1
Squat (Barbell)
3 Sets
1 Set
5 Reps
12 Reps
2
Bench Press (Dumbbell)
3 Sets
3
Barbell Row
3 Sets
4
Leg Extension
3 Sets
5
Standing Calf Raise
3 Sets
6
Reverse Pec Deck
3 Sets
7
Pec Deck (Machine)
3 Sets
8
French Press
3 Sets
9
Upright Row (Barbell)
3 Sets
10
Hammer Curl
3 Sets
11
Wrist Curls
3 Sets
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
2
Overhead Press (Barbell)
3 Sets
3
Lat Pulldown
3 Sets
4
Hamstring Curl
2 Sets
5
Hammer Curl
3 Sets
6
Dip (Bodyweight)
3 Sets
7
Standing Calf Raise
3 Sets
8
Upright Row (Barbell)
3 Sets
9
Dumbbell Bench Pullover
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
1 Set
5 Reps
12 Reps
2
Bench Press (Dumbbell)
3 Sets
3
Barbell Row
3 Sets
4
Leg Extension
3 Sets
5
Standing Calf Raise
3 Sets
6
Reverse Pec Deck
3 Sets
7
Pec Deck (Machine)
3 Sets
8
French Press
3 Sets
9
Upright Row (Barbell)
3 Sets
10
Hammer Curl
3 Sets
11
Wrist Curls
3 Sets
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
2
Overhead Press (Barbell)
3 Sets
3
Lat Pulldown
3 Sets
4
Hamstring Curl
2 Sets
5
Hammer Curl
3 Sets
6
Dip (Bodyweight)
3 Sets
7
Standing Calf Raise
3 Sets
8
Upright Row (Barbell)
3 Sets
9
Dumbbell Bench Pullover
3 Sets
Day 1
1
Squat (Barbell)
3 Sets
1 Set
5 Reps
12 Reps
2
Bench Press (Dumbbell)
3 Sets
3
Barbell Row
3 Sets
4
Leg Extension
3 Sets
5
Standing Calf Raise
3 Sets
6
Reverse Pec Deck
3 Sets
7
Pec Deck (Machine)
3 Sets
8
French Press
3 Sets
9
Upright Row (Barbell)
3 Sets
10
Hammer Curl
3 Sets
11
Wrist Curls
3 Sets
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
2
Overhead Press (Barbell)
3 Sets
3
Lat Pulldown
3 Sets
4
Hamstring Curl
2 Sets
5
Hammer Curl
3 Sets
6
Dip (Bodyweight)
3 Sets
7
Standing Calf Raise
3 Sets
8
Upright Row (Barbell)
3 Sets
9
Dumbbell Bench Pullover
3 Sets
Day 3
1
Squat (Barbell)
3 Sets
1 Set
5 Reps
12 Reps
2
Bench Press (Dumbbell)
3 Sets
3
Barbell Row
3 Sets
4
Leg Extension
3 Sets
5
Standing Calf Raise
3 Sets
6
Reverse Pec Deck
3 Sets
7
Pec Deck (Machine)
3 Sets
8
French Press
3 Sets
9
Upright Row (Barbell)
3 Sets
10
Hammer Curl
3 Sets
11
Wrist Curls
3 Sets
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
2
Overhead Press (Barbell)
3 Sets
3
Lat Pulldown
3 Sets
4
Hamstring Curl
2 Sets
5
Hammer Curl
3 Sets
6
Dip (Bodyweight)
3 Sets
7
Standing Calf Raise
3 Sets
8
Upright Row (Barbell)
3 Sets
9
Dumbbell Bench Pullover
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
1 Set
5 Reps
12 Reps
2
Bench Press (Dumbbell)
3 Sets
3
Barbell Row
3 Sets
4
Leg Extension
3 Sets
5
Standing Calf Raise
3 Sets
6
Reverse Pec Deck
3 Sets
7
Pec Deck (Machine)
3 Sets
8
French Press
3 Sets
9
Upright Row (Barbell)
3 Sets
10
Hammer Curl
3 Sets
11
Wrist Curls
3 Sets
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
2
Overhead Press (Barbell)
3 Sets
3
Lat Pulldown
3 Sets
4
Hamstring Curl
2 Sets
5
Hammer Curl
3 Sets
6
Dip (Bodyweight)
3 Sets
7
Standing Calf Raise
3 Sets
8
Upright Row (Barbell)
3 Sets
9
Dumbbell Bench Pullover
3 Sets
Day 1
1
Squat (Barbell)
3 Sets
1 Set
5 Reps
12 Reps
2
Bench Press (Dumbbell)
3 Sets
3
Barbell Row
3 Sets
4
Leg Extension
3 Sets
5
Standing Calf Raise
3 Sets
6
Reverse Pec Deck
3 Sets
7
Pec Deck (Machine)
3 Sets
8
French Press
3 Sets
9
Upright Row (Barbell)
3 Sets
10
Hammer Curl
3 Sets
11
Wrist Curls
3 Sets
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
2
Overhead Press (Barbell)
3 Sets
3
Lat Pulldown
3 Sets
4
Hamstring Curl
2 Sets
5
Hammer Curl
3 Sets
6
Dip (Bodyweight)
3 Sets
7
Standing Calf Raise
3 Sets
8
Upright Row (Barbell)
3 Sets
9
Dumbbell Bench Pullover
3 Sets
Day 3
1
Squat (Barbell)
3 Sets
1 Set
5 Reps
12 Reps
2
Bench Press (Dumbbell)
3 Sets
3
Barbell Row
3 Sets
4
Leg Extension
3 Sets
5
Standing Calf Raise
3 Sets
6
Reverse Pec Deck
3 Sets
7
Pec Deck (Machine)
3 Sets
8
French Press
3 Sets
9
Upright Row (Barbell)
3 Sets
10
Hammer Curl
3 Sets
11
Wrist Curls
3 Sets
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
2
Overhead Press (Barbell)
3 Sets
3
Lat Pulldown
3 Sets
4
Hamstring Curl
2 Sets
5
Hammer Curl
3 Sets
6
Dip (Bodyweight)
3 Sets
7
Standing Calf Raise
3 Sets
8
Upright Row (Barbell)
3 Sets
9
Dumbbell Bench Pullover
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
1 Set
5 Reps
12 Reps
2
Bench Press (Dumbbell)
3 Sets
3
Barbell Row
3 Sets
4
Leg Extension
3 Sets
5
Standing Calf Raise
3 Sets
6
Reverse Pec Deck
3 Sets
7
Pec Deck (Machine)
3 Sets
8
French Press
3 Sets
9
Upright Row (Barbell)
3 Sets
10
Hammer Curl
3 Sets
11
Wrist Curls
3 Sets
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
2
Overhead Press (Barbell)
3 Sets
3
Lat Pulldown
3 Sets
4
Hamstring Curl
2 Sets
5
Hammer Curl
3 Sets
6
Dip (Bodyweight)
3 Sets
7
Standing Calf Raise
3 Sets
8
Upright Row (Barbell)
3 Sets
9
Dumbbell Bench Pullover
3 Sets
Day 1
1
Squat (Barbell)
3 Sets
1 Set
5 Reps
12 Reps
2
Bench Press (Dumbbell)
3 Sets
3
Barbell Row
3 Sets
4
Leg Extension
3 Sets
5
Standing Calf Raise
3 Sets
6
Reverse Pec Deck
3 Sets
7
Pec Deck (Machine)
3 Sets
8
French Press
3 Sets
9
Upright Row (Barbell)
3 Sets
10
Hammer Curl
3 Sets
11
Wrist Curls
3 Sets
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
2
Overhead Press (Barbell)
3 Sets
3
Lat Pulldown
3 Sets
4
Hamstring Curl
2 Sets
5
Hammer Curl
3 Sets
6
Dip (Bodyweight)
3 Sets
7
Standing Calf Raise
3 Sets
8
Upright Row (Barbell)
3 Sets
9
Dumbbell Bench Pullover
3 Sets
Day 3
1
Squat (Barbell)
3 Sets
1 Set
5 Reps
12 Reps
2
Bench Press (Dumbbell)
3 Sets
3
Barbell Row
3 Sets
4
Leg Extension
3 Sets
5
Standing Calf Raise
3 Sets
6
Reverse Pec Deck
3 Sets
7
Pec Deck (Machine)
3 Sets
8
French Press
3 Sets
9
Upright Row (Barbell)
3 Sets
10
Hammer Curl
3 Sets
11
Wrist Curls
3 Sets