3 day full body  for Harry

**3 Day Full Body + 1 Day Optional** is a comprehensive 12-week program designed for intermediate lifters looking to build strength and muscle through a balanced approach. With workouts scheduled three days a week, plus an optional fourth day, you'll engage in a variety of exercises targeting all major muscle groups using a full gym setup. Each session lasts about 90 minutes and incorporates a mix of compound and isolation movements, ensuring a well-rounded training experience that promotes hypertrophy and power. Get ready to transform your physique and enhance your lifting performance!

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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)

Chest Supported Row (Machine)

Tricep Rope Push Down (Cable)

Pull-Up (Weighted)

Leg Curl

Hanging Knee Raise

Deadlift (Barbell)

Incline Bench Press (Barbell)

Tricep Extension (Cable)

Lat Pulldown

Leg Press

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