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!

Nano3dias

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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 (Smith Machine)

Leg Press (45 Degrees)

Chest Fly (Cable)

Lat Pulldown

Incline Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Bicep Curl (Cable)

Lateral Raise (Cable)

Squat (Paused)

Stiff Leg Deadlift

Dip (Weighted)

Chin-Up (Weighted)

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