logo
3:2 Workout
by TAnso
1 athletes joined
Program Description
Base Hypertrophy (Moderate Volume, Moderate Intensity)
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
50 minutes
Created
Apr 04, 2024 07:21
Last Edited
Jun 08, 2024 10:33
down_app
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3-5 Reps
@8-9
2
Larsen Press (Barbell)
2 Sets
10 Reps
@8-9
3
Arnold Press
3 Sets
8-10 Reps
@8-9
4
Chest Fly (Cable)
2 Sets
12-15 Reps
@9-10
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9-10
6A
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9-10
6B
Tricep Extension (Cable)
3 Sets
8 Reps
@9-10
7
Single Arm Pushdown
2 Sets
10-12 Reps
@10
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@10
2
Lat Pulldown
1 Set
10 Reps
@10
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8-9
4
Standing Pullover (Cable)
2 Sets
10-12 Reps
@9-10
5
Face Pull
3 Sets
12-15 Reps
@9-10
6
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@9-10
7
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
2-4 Reps
@8-9
2
Squat (Paused)
2 Sets
5 Reps
@8-9
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8-9
4
Lunge (Dumbbell)
2 Sets
10 Reps
@8-9
5
Seated Hamstring Curl
3 Sets
10-12 Reps
@9-10
6
Standing Calf Raise
4 Sets
10-12 Reps
@9-10
7
Decline Crunch (Weighted)
3 Sets
10-12 Reps
@9-10
Day 5
1
Clean Deadlift
1 Set
5 Reps
@8-9
2
Stiff Leg Deadlift
2 Sets
8 Reps
@8-9
3
Leg Press
4 Sets
10-12 Reps
@8-9
4
Glute-Ham Raise
3 Sets
8-10 Reps
@9-10
5
Leg Extension
3 Sets
8-10 Reps
@9-10
6
Standing Calf Raise
4 Sets
15-20 Reps
@9-10
7
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9-10
Day 4
1
Lat Pulldown
2 Sets
8-10 Reps
@8-9
2
Close-Grip Barbell Incline Press
1 Set
1 Set
1 Set
8 Reps
5 Reps
12 Reps
@8-9
@8-9
@8-9
3
Kroc Row
3 Sets
10-12 Reps
@8-9
4
Lateral Raise (Cable)
3 Sets
20 Reps
@9-10
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@9-10
6
Diamond Pushup
1 Set
AMRAP
@10
Day 1
1
Bench Press (Barbell)
1 Set
3-5 Reps
@8-9
2
Larsen Press (Barbell)
2 Sets
10 Reps
@8-9
3
Arnold Press
3 Sets
8-10 Reps
@8-9
4
Chest Fly (Cable)
2 Sets
12-15 Reps
@9-10
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9-10
6A
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9-10
6B
Tricep Extension (Cable)
3 Sets
8 Reps
@9-10
7
Single Arm Pushdown
2 Sets
10-12 Reps
@10
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@10
2
Lat Pulldown
1 Set
10 Reps
@10
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8-9
4
Standing Pullover (Cable)
2 Sets
10-12 Reps
@9-10
5
Face Pull
3 Sets
12-15 Reps
@9-10
6
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@9-10
7
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
2-4 Reps
@8-9
2
Squat (Paused)
2 Sets
5 Reps
@8-9
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8-9
4
Lunge (Dumbbell)
2 Sets
10 Reps
@8-9
5
Seated Hamstring Curl
3 Sets
10-12 Reps
@9-10
6
Standing Calf Raise
4 Sets
10-12 Reps
@9-10
7
Decline Crunch (Weighted)
3 Sets
10-12 Reps
@9-10
Day 4
1
Lat Pulldown
2 Sets
8-10 Reps
@8-9
2
Close-Grip Barbell Incline Press
1 Set
1 Set
1 Set
8 Reps
5 Reps
12 Reps
@8-9
@8-9
@8-9
3
Kroc Row
3 Sets
10-12 Reps
@8-9
4
Lateral Raise (Cable)
3 Sets
20 Reps
@9-10
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@9-10
6
Diamond Pushup
1 Set
AMRAP
@10
Day 5
1
Clean Deadlift
1 Set
5 Reps
@8-9
2
Stiff Leg Deadlift
2 Sets
8 Reps
@8-9
3
Leg Press
4 Sets
10-12 Reps
@8-9
4
Glute-Ham Raise
3 Sets
8-10 Reps
@9-10
5
Leg Extension
3 Sets
8-10 Reps
@9-10
6
Standing Calf Raise
4 Sets
15-20 Reps
@9-10
7
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9-10
Day 1
1
Bench Press (Barbell)
1 Set
3-5 Reps
@8-9
2
Larsen Press (Barbell)
2 Sets
10 Reps
@8-9
3
Arnold Press
3 Sets
8-10 Reps
@8-9
4
Chest Fly (Cable)
2 Sets
12-15 Reps
@9-10
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9-10
6A
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9-10
6B
Tricep Extension (Cable)
3 Sets
8 Reps
@9-10
7
Single Arm Pushdown
2 Sets
10-12 Reps
@10
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@10
2
Lat Pulldown
1 Set
10 Reps
@10
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8-9
4
Standing Pullover (Cable)
2 Sets
10-12 Reps
@9-10
5
Face Pull
3 Sets
12-15 Reps
@9-10
6
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@9-10
7
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
2-4 Reps
@8-9
2
Squat (Paused)
2 Sets
5 Reps
@8-9
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8-9
4
Lunge (Dumbbell)
2 Sets
10 Reps
@8-9
5
Seated Hamstring Curl
3 Sets
10-12 Reps
@9-10
6
Standing Calf Raise
4 Sets
10-12 Reps
@9-10
7
Decline Crunch (Weighted)
3 Sets
10-12 Reps
@9-10
Day 4
1
Lat Pulldown
2 Sets
8-10 Reps
@8-9
2
Close-Grip Barbell Incline Press
1 Set
1 Set
1 Set
8 Reps
5 Reps
12 Reps
@8-9
@8-9
@8-9
3
Kroc Row
3 Sets
10-12 Reps
@8-9
4
Lateral Raise (Cable)
3 Sets
20 Reps
@9-10
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@9-10
6
Diamond Pushup
1 Set
AMRAP
@10
Day 5
1
Clean Deadlift
1 Set
5 Reps
@8-9
2
Stiff Leg Deadlift
2 Sets
8 Reps
@8-9
3
Leg Press
4 Sets
10-12 Reps
@8-9
4
Glute-Ham Raise
3 Sets
8-10 Reps
@9-10
5
Leg Extension
3 Sets
8-10 Reps
@9-10
6
Standing Calf Raise
4 Sets
15-20 Reps
@9-10
7
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9-10
Day 1
1
Bench Press (Barbell)
1 Set
3-5 Reps
@8-9
2
Larsen Press (Barbell)
2 Sets
10 Reps
@8-9
3
Arnold Press
3 Sets
8-10 Reps
@8-9
4
Chest Fly (Cable)
2 Sets
12-15 Reps
@9-10
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9-10
6A
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9-10
6B
Tricep Extension (Cable)
3 Sets
8 Reps
@9-10
7
Single Arm Pushdown
2 Sets
10-12 Reps
@10
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@10
2
Lat Pulldown
1 Set
10 Reps
@10
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8-9
4
Standing Pullover (Cable)
2 Sets
10-12 Reps
@9-10
5
Face Pull
3 Sets
12-15 Reps
@9-10
6
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@9-10
7
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
2-4 Reps
@8-9
2
Squat (Paused)
2 Sets
5 Reps
@8-9
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8-9
4
Lunge (Dumbbell)
2 Sets
10 Reps
@8-9
5
Seated Hamstring Curl
3 Sets
10-12 Reps
@9-10
6
Standing Calf Raise
4 Sets
10-12 Reps
@9-10
7
Decline Crunch (Weighted)
3 Sets
10-12 Reps
@9-10
Day 4
1
Lat Pulldown
2 Sets
8-10 Reps
@8-9
2
Close-Grip Barbell Incline Press
1 Set
1 Set
1 Set
8 Reps
5 Reps
12 Reps
@8-9
@8-9
@8-9
3
Kroc Row
3 Sets
10-12 Reps
@8-9
4
Lateral Raise (Cable)
3 Sets
20 Reps
@9-10
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@9-10
6
Diamond Pushup
1 Set
AMRAP
@10
Day 5
1
Clean Deadlift
1 Set
5 Reps
@8-9
2
Stiff Leg Deadlift
2 Sets
8 Reps
@8-9
3
Leg Press
4 Sets
10-12 Reps
@8-9
4
Glute-Ham Raise
3 Sets
8-10 Reps
@9-10
5
Leg Extension
3 Sets
8-10 Reps
@9-10
6
Standing Calf Raise
4 Sets
15-20 Reps
@9-10
7
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9-10
Day 1
1
Bench Press (Barbell)
1 Set
3-5 Reps
@8-9
2
Larsen Press (Barbell)
2 Sets
10 Reps
@8-9
3
Arnold Press
3 Sets
8-10 Reps
@8-9
4
Chest Fly (Cable)
2 Sets
12-15 Reps
@9-10
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9-10
6A
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9-10
6B
Tricep Extension (Cable)
3 Sets
8 Reps
@9-10
7
Single Arm Pushdown
2 Sets
10-12 Reps
@10
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@10
2
Lat Pulldown
1 Set
10 Reps
@10
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8-9
4
Standing Pullover (Cable)
2 Sets
10-12 Reps
@9-10
5
Face Pull
3 Sets
12-15 Reps
@9-10
6
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@9-10
7
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
2-4 Reps
@8-9
2
Squat (Paused)
2 Sets
5 Reps
@8-9
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8-9
4
Lunge (Dumbbell)
2 Sets
10 Reps
@8-9
5
Seated Hamstring Curl
3 Sets
10-12 Reps
@9-10
6
Standing Calf Raise
4 Sets
10-12 Reps
@9-10
7
Decline Crunch (Weighted)
3 Sets
10-12 Reps
@9-10
Day 4
1
Lat Pulldown
2 Sets
8-10 Reps
@8-9
2
Close-Grip Barbell Incline Press
1 Set
1 Set
1 Set
8 Reps
5 Reps
12 Reps
@8-9
@8-9
@8-9
3
Kroc Row
3 Sets
10-12 Reps
@8-9
4
Lateral Raise (Cable)
3 Sets
20 Reps
@9-10
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@9-10
6
Diamond Pushup
1 Set
AMRAP
@10
Day 5
1
Clean Deadlift
1 Set
5 Reps
@8-9
2
Stiff Leg Deadlift
2 Sets
8 Reps
@8-9
3
Leg Press
4 Sets
10-12 Reps
@8-9
4
Glute-Ham Raise
3 Sets
8-10 Reps
@9-10
5
Leg Extension
3 Sets
8-10 Reps
@9-10
6
Standing Calf Raise
4 Sets
15-20 Reps
@9-10
7
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9-10
Day 1
1
Bench Press (Barbell)
1 Set
3-5 Reps
@8-9
2
Larsen Press (Barbell)
2 Sets
10 Reps
@8-9
3
Arnold Press
3 Sets
8-10 Reps
@8-9
4
Chest Fly (Cable)
2 Sets
12-15 Reps
@9-10
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9-10
6A
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9-10
6B
Tricep Extension (Cable)
3 Sets
8 Reps
@9-10
7
Single Arm Pushdown
2 Sets
10-12 Reps
@10
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@10
2
Lat Pulldown
1 Set
10 Reps
@10
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8-9
4
Standing Pullover (Cable)
2 Sets
10-12 Reps
@9-10
5
Face Pull
3 Sets
12-15 Reps
@9-10
6
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@9-10
7
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
2-4 Reps
@8-9
2
Squat (Paused)
2 Sets
5 Reps
@8-9
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8-9
4
Lunge (Dumbbell)
2 Sets
10 Reps
@8-9
5
Seated Hamstring Curl
3 Sets
10-12 Reps
@9-10
6
Standing Calf Raise
4 Sets
10-12 Reps
@9-10
7
Decline Crunch (Weighted)
3 Sets
10-12 Reps
@9-10
Day 4
1
Lat Pulldown
2 Sets
8-10 Reps
@8-9
2
Close-Grip Barbell Incline Press
1 Set
1 Set
1 Set
8 Reps
5 Reps
12 Reps
@8-9
@8-9
@8-9
3
Kroc Row
3 Sets
10-12 Reps
@8-9
4
Lateral Raise (Cable)
3 Sets
20 Reps
@9-10
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@9-10
6
Diamond Pushup
1 Set
AMRAP
@10
Day 5
1
Clean Deadlift
1 Set
5 Reps
@8-9
2
Stiff Leg Deadlift
2 Sets
8 Reps
@8-9
3
Leg Press
4 Sets
10-12 Reps
@8-9
4
Glute-Ham Raise
3 Sets
8-10 Reps
@9-10
5
Leg Extension
3 Sets
8-10 Reps
@9-10
6
Standing Calf Raise
4 Sets
15-20 Reps
@9-10
7
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9-10