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trainer winny 3 days FBW - Three Day Full Body

by anotherguy
7 athletes joined

Program Description

This is simple routine from trainer winny channel on youtube. He explained this program, and much more things so check him out. Simple progression method here is to start somewhere in presented rep range, and progress with adding reps till you get over rep range, then you can add weight. You can use some supersets too.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jul 10, 2024 07:44
  • Last Edited
    Sep 08, 2024 06:36
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Pull-Up (Weighted)
3
12-15 reps
4
Lateral Raise (Dumbbell)
3
12-20 reps
5
Tricep Pushdown (Cable)
3
12-20 reps
6
Preacher Curl (Barbell)
3
12-15 reps
7
Squat (Barbell)
2
1
5-8 reps
8-12 reps
8
Hamstring Curl
3
12-15 reps
9
Seated Calf Raise
1
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Pull-Up (Weighted)
3
12-15 reps
4
Lateral Raise (Dumbbell)
3
12-20 reps
5
Tricep Pushdown (Cable)
3
12-20 reps
6
Preacher Curl (Barbell)
3
12-15 reps
7
Squat (Barbell)
2
1
5-8 reps
8-12 reps
8
Hamstring Curl
3
12-15 reps
9
Seated Calf Raise
1
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Pull-Up (Weighted)
3
12-15 reps
4
Lateral Raise (Dumbbell)
3
12-20 reps
5
Tricep Pushdown (Cable)
3
12-20 reps
6
Preacher Curl (Barbell)
3
12-15 reps
7
Squat (Barbell)
2
1
5-8 reps
8-12 reps
8
Hamstring Curl
3
12-15 reps
9
Seated Calf Raise
1
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Pull-Up (Weighted)
3
12-15 reps
4
Lateral Raise (Dumbbell)
3
12-20 reps
5
Tricep Pushdown (Cable)
3
12-20 reps
6
Preacher Curl (Barbell)
3
12-15 reps
7
Squat (Barbell)
2
1
5-8 reps
8-12 reps
8
Hamstring Curl
3
12-15 reps
9
Seated Calf Raise
1
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Pull-Up (Weighted)
3
12-15 reps
4
Lateral Raise (Dumbbell)
3
12-20 reps
5
Tricep Pushdown (Cable)
3
12-20 reps
6
Preacher Curl (Barbell)
3
12-15 reps
7
Squat (Barbell)
2
1
5-8 reps
8-12 reps
8
Hamstring Curl
3
12-15 reps
9
Seated Calf Raise
1
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Pull-Up (Weighted)
3
12-15 reps
4
Lateral Raise (Dumbbell)
3
12-20 reps
5
Tricep Pushdown (Cable)
3
12-20 reps
6
Preacher Curl (Barbell)
3
12-15 reps
7
Squat (Barbell)
2
1
5-8 reps
8-12 reps
8
Hamstring Curl
3
12-15 reps
9
Seated Calf Raise
1
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Pull-Up (Weighted)
3
12-15 reps
4
Lateral Raise (Dumbbell)
3
12-20 reps
5
Tricep Pushdown (Cable)
3
12-20 reps
6
Preacher Curl (Barbell)
3
12-15 reps
7
Squat (Barbell)
2
1
5-8 reps
8-12 reps
8
Hamstring Curl
3
12-15 reps
9
Seated Calf Raise
1
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Pull-Up (Weighted)
3
12-15 reps
4
Lateral Raise (Dumbbell)
3
12-20 reps
5
Tricep Pushdown (Cable)
3
12-20 reps
6
Preacher Curl (Barbell)
3
12-15 reps
7
Squat (Barbell)
2
1
5-8 reps
8-12 reps
8
Hamstring Curl
3
12-15 reps
9
Seated Calf Raise
1
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Pull-Up (Weighted)
3
12-15 reps
4
Lateral Raise (Dumbbell)
3
12-20 reps
5
Tricep Pushdown (Cable)
3
12-20 reps
6
Preacher Curl (Barbell)
3
12-15 reps
7
Squat (Barbell)
2
1
5-8 reps
8-12 reps
8
Hamstring Curl
3
12-15 reps
9
Seated Calf Raise
1
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Pull-Up (Weighted)
3
12-15 reps
4
Lateral Raise (Dumbbell)
3
12-20 reps
5
Tricep Pushdown (Cable)
3
12-20 reps
6
Preacher Curl (Barbell)
3
12-15 reps
7
Squat (Barbell)
2
1
5-8 reps
8-12 reps
8
Hamstring Curl
3
12-15 reps
9
Seated Calf Raise
1
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Pull-Up (Weighted)
3
12-15 reps
4
Lateral Raise (Dumbbell)
3
12-20 reps
5
Tricep Pushdown (Cable)
3
12-20 reps
6
Preacher Curl (Barbell)
3
12-15 reps
7
Squat (Barbell)
2
1
5-8 reps
8-12 reps
8
Hamstring Curl
3
12-15 reps
9
Seated Calf Raise
1
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Pull-Up (Weighted)
3
12-15 reps
4
Lateral Raise (Dumbbell)
3
12-20 reps
5
Tricep Pushdown (Cable)
3
12-20 reps
6
Preacher Curl (Barbell)
3
12-15 reps
7
Squat (Barbell)
2
1
5-8 reps
8-12 reps
8
Hamstring Curl
3
12-15 reps
9
Seated Calf Raise
1
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
2
Barbell Row
3
8-12 reps
3
Bench Press (Barbell)
3
12-15 reps
4
Hammer Curl
3
12-15 reps
5
Overhead Press (Barbell)
3
12-15 reps
6
Skull Crusher (Barbell)
3
12-15 reps
7
Hip Thrust (Barbell)
3
8-12 reps
8
Leg Press
3
12-20 reps
9
Seated Calf Raise
1
5-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
2
Barbell Row
3
8-12 reps
3
Bench Press (Barbell)
3
12-15 reps
4
Hammer Curl
3
12-15 reps
5
Overhead Press (Barbell)
3
12-15 reps
6
Skull Crusher (Barbell)
3
12-15 reps
7
Hip Thrust (Barbell)
3
8-12 reps
8
Leg Press
3
12-20 reps
9
Seated Calf Raise
1
5-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
2
Barbell Row
3
8-12 reps
3
Bench Press (Barbell)
3
12-15 reps
4
Hammer Curl
3
12-15 reps
5
Overhead Press (Barbell)
3
12-15 reps
6
Skull Crusher (Barbell)
3
12-15 reps
7
Hip Thrust (Barbell)
3
8-12 reps
8
Leg Press
3
12-20 reps
9
Seated Calf Raise
1
5-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
2
Barbell Row
3
8-12 reps
3
Bench Press (Barbell)
3
12-15 reps
4
Hammer Curl
3
12-15 reps
5
Overhead Press (Barbell)
3
12-15 reps
6
Skull Crusher (Barbell)
3
12-15 reps
7
Hip Thrust (Barbell)
3
8-12 reps
8
Leg Press
3
12-20 reps
9
Seated Calf Raise
1
5-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
2
Barbell Row
3
8-12 reps
3
Bench Press (Barbell)
3
12-15 reps
4
Hammer Curl
3
12-15 reps
5
Overhead Press (Barbell)
3
12-15 reps
6
Skull Crusher (Barbell)
3
12-15 reps
7
Hip Thrust (Barbell)
3
8-12 reps
8
Leg Press
3
12-20 reps
9
Seated Calf Raise
1
5-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
2
Barbell Row
3
8-12 reps
3
Bench Press (Barbell)
3
12-15 reps
4
Hammer Curl
3
12-15 reps
5
Overhead Press (Barbell)
3
12-15 reps
6
Skull Crusher (Barbell)
3
12-15 reps
7
Hip Thrust (Barbell)
3
8-12 reps
8
Leg Press
3
12-20 reps
9
Seated Calf Raise
1
5-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
2
Barbell Row
3
8-12 reps
3
Bench Press (Barbell)
3
12-15 reps
4
Hammer Curl
3
12-15 reps
5
Overhead Press (Barbell)
3
12-15 reps
6
Skull Crusher (Barbell)
3
12-15 reps
7
Hip Thrust (Barbell)
3
8-12 reps
8
Leg Press
3
12-20 reps
9
Seated Calf Raise
1
5-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
2
Barbell Row
3
8-12 reps
3
Bench Press (Barbell)
3
12-15 reps
4
Hammer Curl
3
12-15 reps
5
Overhead Press (Barbell)
3
12-15 reps
6
Skull Crusher (Barbell)
3
12-15 reps
7
Hip Thrust (Barbell)
3
8-12 reps
8
Leg Press
3
12-20 reps
9
Seated Calf Raise
1
5-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
2
Barbell Row
3
8-12 reps
3
Bench Press (Barbell)
3
12-15 reps
4
Hammer Curl
3
12-15 reps
5
Overhead Press (Barbell)
3
12-15 reps
6
Skull Crusher (Barbell)
3
12-15 reps
7
Hip Thrust (Barbell)
3
8-12 reps
8
Leg Press
3
12-20 reps
9
Seated Calf Raise
1
5-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
2
Barbell Row
3
8-12 reps
3
Bench Press (Barbell)
3
12-15 reps
4
Hammer Curl
3
12-15 reps
5
Overhead Press (Barbell)
3
12-15 reps
6
Skull Crusher (Barbell)
3
12-15 reps
7
Hip Thrust (Barbell)
3
8-12 reps
8
Leg Press
3
12-20 reps
9
Seated Calf Raise
1
5-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
2
Barbell Row
3
8-12 reps
3
Bench Press (Barbell)
3
12-15 reps
4
Hammer Curl
3
12-15 reps
5
Overhead Press (Barbell)
3
12-15 reps
6
Skull Crusher (Barbell)
3
12-15 reps
7
Hip Thrust (Barbell)
3
8-12 reps
8
Leg Press
3
12-20 reps
9
Seated Calf Raise
1
5-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
2
Barbell Row
3
8-12 reps
3
Bench Press (Barbell)
3
12-15 reps
4
Hammer Curl
3
12-15 reps
5
Overhead Press (Barbell)
3
12-15 reps
6
Skull Crusher (Barbell)
3
12-15 reps
7
Hip Thrust (Barbell)
3
8-12 reps
8
Leg Press
3
12-20 reps
9
Seated Calf Raise
1
5-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
2
Lying Rear Lateral Raise
3
12-20 reps
3
Bicep Curl (Barbell)
2
1
5-8 reps
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Chest Fly (Cable)
3
12-20 reps
6
Seated Row (Cable)
3
12-15 reps
7
Romanian Deadlift (Barbell)
3
8-12 reps
8
Glute Kickback (Cable)
3
12-20 reps
9
Seated Calf Raise
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
2
Lying Rear Lateral Raise
3
12-20 reps
3
Bicep Curl (Barbell)
2
1
5-8 reps
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Chest Fly (Cable)
3
12-20 reps
6
Seated Row (Cable)
3
12-15 reps
7
Romanian Deadlift (Barbell)
3
8-12 reps
8
Glute Kickback (Cable)
3
12-20 reps
9
Seated Calf Raise
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
2
Lying Rear Lateral Raise
3
12-20 reps
3
Bicep Curl (Barbell)
2
1
5-8 reps
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Chest Fly (Cable)
3
12-20 reps
6
Seated Row (Cable)
3
12-15 reps
7
Romanian Deadlift (Barbell)
3
8-12 reps
8
Glute Kickback (Cable)
3
12-20 reps
9
Seated Calf Raise
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
2
Lying Rear Lateral Raise
3
12-20 reps
3
Bicep Curl (Barbell)
2
1
5-8 reps
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Chest Fly (Cable)
3
12-20 reps
6
Seated Row (Cable)
3
12-15 reps
7
Romanian Deadlift (Barbell)
3
8-12 reps
8
Glute Kickback (Cable)
3
12-20 reps
9
Seated Calf Raise
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
2
Lying Rear Lateral Raise
3
12-20 reps
3
Bicep Curl (Barbell)
2
1
5-8 reps
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Chest Fly (Cable)
3
12-20 reps
6
Seated Row (Cable)
3
12-15 reps
7
Romanian Deadlift (Barbell)
3
8-12 reps
8
Glute Kickback (Cable)
3
12-20 reps
9
Seated Calf Raise
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
2
Lying Rear Lateral Raise
3
12-20 reps
3
Bicep Curl (Barbell)
2
1
5-8 reps
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Chest Fly (Cable)
3
12-20 reps
6
Seated Row (Cable)
3
12-15 reps
7
Romanian Deadlift (Barbell)
3
8-12 reps
8
Glute Kickback (Cable)
3
12-20 reps
9
Seated Calf Raise
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
2
Lying Rear Lateral Raise
3
12-20 reps
3
Bicep Curl (Barbell)
2
1
5-8 reps
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Chest Fly (Cable)
3
12-20 reps
6
Seated Row (Cable)
3
12-15 reps
7
Romanian Deadlift (Barbell)
3
8-12 reps
8
Glute Kickback (Cable)
3
12-20 reps
9
Seated Calf Raise
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
2
Lying Rear Lateral Raise
3
12-20 reps
3
Bicep Curl (Barbell)
2
1
5-8 reps
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Chest Fly (Cable)
3
12-20 reps
6
Seated Row (Cable)
3
12-15 reps
7
Romanian Deadlift (Barbell)
3
8-12 reps
8
Glute Kickback (Cable)
3
12-20 reps
9
Seated Calf Raise
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
2
Lying Rear Lateral Raise
3
12-20 reps
3
Bicep Curl (Barbell)
2
1
5-8 reps
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Chest Fly (Cable)
3
12-20 reps
6
Seated Row (Cable)
3
12-15 reps
7
Romanian Deadlift (Barbell)
3
8-12 reps
8
Glute Kickback (Cable)
3
12-20 reps
9
Seated Calf Raise
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
2
Lying Rear Lateral Raise
3
12-20 reps
3
Bicep Curl (Barbell)
2
1
5-8 reps
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Chest Fly (Cable)
3
12-20 reps
6
Seated Row (Cable)
3
12-15 reps
7
Romanian Deadlift (Barbell)
3
8-12 reps
8
Glute Kickback (Cable)
3
12-20 reps
9
Seated Calf Raise
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
2
Lying Rear Lateral Raise
3
12-20 reps
3
Bicep Curl (Barbell)
2
1
5-8 reps
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Chest Fly (Cable)
3
12-20 reps
6
Seated Row (Cable)
3
12-15 reps
7
Romanian Deadlift (Barbell)
3
8-12 reps
8
Glute Kickback (Cable)
3
12-20 reps
9
Seated Calf Raise
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
2
Lying Rear Lateral Raise
3
12-20 reps
3
Bicep Curl (Barbell)
2
1
5-8 reps
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Chest Fly (Cable)
3
12-20 reps
6
Seated Row (Cable)
3
12-15 reps
7
Romanian Deadlift (Barbell)
3
8-12 reps
8
Glute Kickback (Cable)
3
12-20 reps
9
Seated Calf Raise
3
15-20 reps
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Pull-Up (Weighted)
3 Sets
12-15 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
5
Tricep Pushdown (Cable)
3 Sets
12-20 Reps
6
Preacher Curl (Barbell)
3 Sets
12-15 Reps
7
Squat (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
8
Hamstring Curl
3 Sets
12-15 Reps
9
Seated Calf Raise
1 Set
8-12 Reps
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
2
Barbell Row
3 Sets
8-12 Reps
3
Bench Press (Barbell)
3 Sets
12-15 Reps
4
Hammer Curl
3 Sets
12-15 Reps
5
Overhead Press (Barbell)
3 Sets
12-15 Reps
6
Skull Crusher (Barbell)
3 Sets
12-15 Reps
7
Hip Thrust (Barbell)
3 Sets
8-12 Reps
8
Leg Press
3 Sets
12-20 Reps
9
Seated Calf Raise
1 Set
5-8 Reps
Day 3
1
Overhead Press (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
2
Lying Rear Lateral Raise
3 Sets
12-20 Reps
3
Bicep Curl (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
4
Skull Crusher (Barbell)
3 Sets
12-15 Reps
5
Chest Fly (Cable)
3 Sets
12-20 Reps
6
Seated Row (Cable)
3 Sets
12-15 Reps
7
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
8
Glute Kickback (Cable)
3 Sets
12-20 Reps
9
Seated Calf Raise
3 Sets
15-20 Reps