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BoostcampPNG
3 Day Fullbody (light)
by Aleksandr Z.
Program Description
3 day fullbody
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
7 weeks
Time Per Workout
70 minutes
Created
Jul 03, 2024 06:07
Last Edited
Jul 22, 2024 06:32
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Week 1
1 / 7 Weeks
Day 3
1
Incline Bench Press (Barbell)
1 Set
12 Reps
@8
2
Lat Pulldown
2 Sets
8 Reps
@8
3
Hack Squat
2 Sets
6 Reps
@8
4
Lying Leg Curl
2 Sets
6 Reps
@8
5
Leg Extension
1 Set
15 Reps
@8
6
Leg Curl
1 Set
15 Reps
@8
7
Lateral Raise (Dumbbell)
1 Set
15 Reps
@8
8
Seated Calf Raise
2 Sets
12 Reps
@8
9
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@8
10
Incline Curl (Dumbbell)
2 Sets
15 Reps
@8
11
Hip Extension
1 Set
15 Reps
@8
Day 1
1
Bench Press (Wide Grip)
2 Sets
6 Reps
@8
2
Pull-Up (Weighted)
2 Sets
6 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Leg Extension
1 Set
15 Reps
@8
6
Lying Leg Curl
1 Set
15 Reps
@8
7
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
8
Seated Calf Raise
2 Sets
15 Reps
@8
9
Lying Tricep Extension (Barbell)
1 Set
15 Reps
@8
10
Alternating Dumbbell Curl
1 Set
15 Reps
@8
11
Face Pull
1 Set
15 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
2 Sets
8 Reps
@8
2
Seated Row (Cable)
2 Sets
8 Reps
@8
3
Bench Press (Dumbbell)
2 Sets
12 Reps
@8
4
Lat Pulldown
2 Sets
12 Reps
@8
5
Lying Leg Curl
1 Set
15 Reps
@8
6
Leg Extension
1 Set
15 Reps
@8
7
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
8
Standing Calf Raise
2 Sets
15 Reps
@8
9
Lying Tricep Extension (Barbell)
1 Set
15 Reps
@8
10
Bicep Curl (Barbell)
1 Set
15 Reps
@8
11
Face Pull
1 Set
15 Reps
@8