3-1,3-1

Transform your physique with the 3-1,3-1 program, a comprehensive 12-week bodybuilding journey designed for serious lifters. Committing to six days a week, you'll engage in a balanced mix of hypertrophy and strength training, ensuring every muscle group is sculpted and defined. This program emphasizes progressive overload and tailored workouts to maximize gains and enhance your overall performance. Get ready to push your limits and achieve the body you've always wanted!

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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

Leg Extension

Goblet Squat

Leg Press

Bulgarian Split Squat (Dumbbell)

Single Leg Calf Raise (Weighted)

Quad Dominant Leg Day

Bench Press (Barbell)

Incline Bench Press (Barbell)

Chest Fly (Cable)

Dip (Bodyweight)

Tricep Pushdown (Cable)

Chest with Triceps

Deadlift (Barbell)

Lat Pulldown

Chest Supported Row (Dumbbell)

Cable Low Row

Bayesian Curl

Back with Biceps

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Lateral Raise (Cable)

Shoulders with Chest

Leg Curl

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Pull-Up (Bodyweight)

Hamstrings with Back

Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

Skull Crusher (Barbell)

Overhead Tricep Extension (Cable)

Preacher Curl (Machine)

Tricep Rope Push Down (Cable)

Arms

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