Unleash your strength with Milo Wolf's 3-Day Full Body program, designed to sculpt and define your physique over 12 weeks. This comprehensive regimen targets all major muscle groups, utilizing a mix of barbell and dumbbell exercises to maximize gains. Train three times a week with a focus on compound movements and supersets that keep your heart rate up and your muscles challenged. Perfect for those ready to elevate their fitness journey, this program will help you build strength, endurance, and confidence in the gym.

This program is based on a free training template made by Dr. Milo Wolf at Wolf Coaching. The template itself doesn't prescribe any specific exercise but guidelines for which type of exercise to choose. I've taken the liberty of choosing exercises that are 'must-know' exercises for novice trainers. I hope this program helps you in your journey.

Milo Wolf's 3-Day Full Body

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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

Squat (Barbell)

Lunge (Dumbbell)

Straight Leg Calf Raise

Bench Press (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Lateral Raise (Cable)

Leg Press

Leg Curl

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