Program Description
Hiper
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJul 26, 2024 06:44
- Last EditedJun 18, 2025 07:52

Summary
Unlock your strength potential with the Nano3dias program, a comprehensive 12-week journey designed for those ready to elevate their fitness game. Committing just three days a week, you'll engage in a balanced mix of compound and isolation exercises, including Smith machine squats, cable chest flies, and paused squats, ensuring a full-body workout that targets all major muscle groups. Each session is structured to maximize intensity and build endurance, making it perfect for both beginners and seasoned lifters looking to refine their technique. Get ready to transform your physique and boost your performance!
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
Squat (Smith Machine)
3
8 reps
-
2
Leg Press (45 Degrees)
2
6 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Lateral Raise (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Press (45 Degrees)
2
6 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Lateral Raise (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Press (45 Degrees)
2
6 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Lateral Raise (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Press (45 Degrees)
2
6 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Lateral Raise (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Press (45 Degrees)
2
6 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Lateral Raise (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Press (45 Degrees)
2
6 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Lateral Raise (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Press (45 Degrees)
2
6 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Lateral Raise (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Press (45 Degrees)
2
6 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Lateral Raise (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Press (45 Degrees)
2
6 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Lateral Raise (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Press (45 Degrees)
2
6 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Lateral Raise (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Press (45 Degrees)
2
6 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Lateral Raise (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Press (45 Degrees)
2
6 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Lateral Raise (Cable)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
-
1B
Leg Extension
3
15 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
5A
Single Arm Tricep Extension (Cable)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
-
1B
Leg Extension
3
15 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
5A
Single Arm Tricep Extension (Cable)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
-
1B
Leg Extension
3
15 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
5A
Single Arm Tricep Extension (Cable)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
-
1B
Leg Extension
3
15 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
5A
Single Arm Tricep Extension (Cable)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
-
1B
Leg Extension
3
15 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
5A
Single Arm Tricep Extension (Cable)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
-
1B
Leg Extension
3
15 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
5A
Single Arm Tricep Extension (Cable)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
-
1B
Leg Extension
3
15 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
5A
Single Arm Tricep Extension (Cable)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
-
1B
Leg Extension
3
15 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
5A
Single Arm Tricep Extension (Cable)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
-
1B
Leg Extension
3
15 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
5A
Single Arm Tricep Extension (Cable)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
-
1B
Leg Extension
3
15 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
5A
Single Arm Tricep Extension (Cable)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
-
1B
Leg Extension
3
15 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
5A
Single Arm Tricep Extension (Cable)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
-
1B
Leg Extension
3
15 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4A
Overhead Tricep Extension (Cable)
3
-
4B
Incline Curl (Dumbbell)
3
-
5A
Single Arm Tricep Extension (Cable)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Stiff Leg Deadlift
3
6 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
-
3B
Bench Press (Dumbbell)
3
10 reps
-
4A
Lat Pulldown
3
10 reps
-
4B
Skull Crusher
3
10 reps
-
5A
Push Up
3
10 reps
-
5B
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Stiff Leg Deadlift
3
6 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
-
3B
Bench Press (Dumbbell)
3
10 reps
-
4A
Lat Pulldown
3
10 reps
-
4B
Skull Crusher
3
10 reps
-
5A
Push Up
3
10 reps
-
5B
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Stiff Leg Deadlift
3
6 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
-
3B
Bench Press (Dumbbell)
3
10 reps
-
4A
Lat Pulldown
3
10 reps
-
4B
Skull Crusher
3
10 reps
-
5A
Push Up
3
10 reps
-
5B
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Stiff Leg Deadlift
3
6 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
-
3B
Bench Press (Dumbbell)
3
10 reps
-
4A
Lat Pulldown
3
10 reps
-
4B
Skull Crusher
3
10 reps
-
5A
Push Up
3
10 reps
-
5B
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Stiff Leg Deadlift
3
6 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
-
3B
Bench Press (Dumbbell)
3
10 reps
-
4A
Lat Pulldown
3
10 reps
-
4B
Skull Crusher
3
10 reps
-
5A
Push Up
3
10 reps
-
5B
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Stiff Leg Deadlift
3
6 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
-
3B
Bench Press (Dumbbell)
3
10 reps
-
4A
Lat Pulldown
3
10 reps
-
4B
Skull Crusher
3
10 reps
-
5A
Push Up
3
10 reps
-
5B
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Stiff Leg Deadlift
3
6 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
-
3B
Bench Press (Dumbbell)
3
10 reps
-
4A
Lat Pulldown
3
10 reps
-
4B
Skull Crusher
3
10 reps
-
5A
Push Up
3
10 reps
-
5B
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Stiff Leg Deadlift
3
6 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
-
3B
Bench Press (Dumbbell)
3
10 reps
-
4A
Lat Pulldown
3
10 reps
-
4B
Skull Crusher
3
10 reps
-
5A
Push Up
3
10 reps
-
5B
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Stiff Leg Deadlift
3
6 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
-
3B
Bench Press (Dumbbell)
3
10 reps
-
4A
Lat Pulldown
3
10 reps
-
4B
Skull Crusher
3
10 reps
-
5A
Push Up
3
10 reps
-
5B
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Stiff Leg Deadlift
3
6 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
-
3B
Bench Press (Dumbbell)
3
10 reps
-
4A
Lat Pulldown
3
10 reps
-
4B
Skull Crusher
3
10 reps
-
5A
Push Up
3
10 reps
-
5B
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Stiff Leg Deadlift
3
6 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
-
3B
Bench Press (Dumbbell)
3
10 reps
-
4A
Lat Pulldown
3
10 reps
-
4B
Skull Crusher
3
10 reps
-
5A
Push Up
3
10 reps
-
5B
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Stiff Leg Deadlift
3
6 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
-
3B
Bench Press (Dumbbell)
3
10 reps
-
4A
Lat Pulldown
3
10 reps
-
4B
Skull Crusher
3
10 reps
-
5A
Push Up
3
10 reps
-
5B
Calf Raise (Leg Press)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Smith Machine)3 Sets
8 Reps
-
2
Leg Press (45 Degrees)2 Sets
6 Reps
-
3
Chest Fly (Cable)3 Sets
12 Reps
-
4
Lat Pulldown3 Sets
10 Reps
-
5
Incline Bench Press (Dumbbell)3 Sets
12 Reps
-
6
Overhead Tricep Extension (Cable)3 Sets
12 Reps
-
7
Bicep Curl (Cable)3 Sets
12 Reps
-
8
Lateral Raise (Cable)3 Sets
20 Reps
-
Day 3
1
Squat (Paused)3 Sets
8 Reps
-
2
Stiff Leg Deadlift3 Sets
6 Reps
-
3A
Chest Supported Row (Machine)3 Sets
10 Reps
-
3B
Bench Press (Dumbbell)3 Sets
10 Reps
-
4A
Lat Pulldown3 Sets
10 Reps
-
4B
Skull Crusher3 Sets
10 Reps
-
5A
Push Up3 Sets
10 Reps
-
5B
Calf Raise (Leg Press)3 Sets
10 Reps
-
Day 2
1A
Hip Thrust (Barbell)3 Sets
10 Reps
-
1B
Leg Extension3 Sets
15 Reps
-
2
Dip (Weighted)3 Sets
10 Reps
-
3
Chin-Up (Weighted)3 Sets
10 Reps
-
4A
Overhead Tricep Extension (Cable)3 Sets
-
4B
Incline Curl (Dumbbell)3 Sets
-
5A
Single Arm Tricep Extension (Cable)3 Sets
-
5B
Reverse Bicep Curl (EZ Bar)3 Sets
-