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[The Absolute Tank] 3 Day Full Body Workout Program
by Ethan MacLean
668 athletes joined
Program Description
Pack on as much "nooby gains/muscle mass" as possible with this 3 day Full Body Workout Program for Beginners or people who respond well with low volume training. No need to train more then 3 days a week for serious gains. Not just get big, but also much stronger. Consistency: Stay consistent, try not to skip workouts. How to Progress: Start on the lower rep range then progress in more reps until on the highest rep, add weight then repeat. For Example: On a 3x4-8 Week 1 Bench press 3x4 200lb Week 2 Bench press 3x6 200lb Week 3 Bench press 3x7 200lb Week 4 Bench press 3x8 200lb Week 5 Bench press 3x4 210lb Rest: Rest between 2-4 minutes on compound lifts, 1-3 on isolation lifts, and 30 sec to 2 min on supersets. Diet: Eat a high protein, and high to moderate calories for maximum strength and size gain. Sleep: Sleep between 7-9 hours of sleep a night for physical and mental health. Exercise Form: Preform each exercise with the right form, slow eccentric, strong tight steady motion, focusing on the stretched position. Effort: You need to put in some effort in training to see good results. Both effort in how to train, being consistent, and preforming high intensity training in the exercises. Try to stick with the RPE in the program, but if you know what you are doing you can go closer to failer or even farther if you know it's too much. But most people are farther from failure then they think. So just train hard and stick to it the best you can. What is RPE? RPE/Rate of Perceived Exhaustion is a scale of how close you are to failing a lift. [RPE 1] you can do 9 more reps until you can't [RPE 2] you can do 8 more reps until you can't [RPE 3] you can do 7 more reps until you can't [RPE 4] you can do 6 more reps until you can't [RPE 5] you can do 5 more reps until you can't [RPE 6] you can do 4 more reps until you can't [RPE 7] you can do 3 more reps until you can't [RPE 8] you can do 2 more reps until you can't [RPE 9] you can do 1 more reps until you can't [RPE 10] you can't do any more reps no matter what Important keys to maximum strength and size: 1. Consistency 2. Progression 3. Rest 3. Diet 4. Sleep 5. Exercise Form 6. Effort I hope for the best for you. Stay consistent and get those gains. Good luck!
Program Overview
Level
Beginner, Novice
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Dec 03, 2023 07:04
Last Edited
Jun 15, 2024 10:27
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Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@7
2
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Lat Pulldown
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
4
Chest Fly (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@8
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
6
Standing Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@8
2
Barbell Row
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Tricep Pushdown (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
4
Bicep Curl (EZ Bar)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
6
Lunge (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@7
2
Pull-Up (Weighted)
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Dip (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
@8
4
Leg Extension
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
5
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
6
Lateral Raise (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@8
2
Barbell Row
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Tricep Pushdown (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
4
Bicep Curl (EZ Bar)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
6
Lunge (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@7
2
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Lat Pulldown
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
4
Chest Fly (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@8
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
6
Standing Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@7
2
Pull-Up (Weighted)
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Dip (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
@8
4
Leg Extension
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
5
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
6
Lateral Raise (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@8
2
Barbell Row
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Tricep Pushdown (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
4
Bicep Curl (EZ Bar)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
6
Lunge (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@7
2
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Lat Pulldown
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
4
Chest Fly (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@8
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
6
Standing Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@7
2
Pull-Up (Weighted)
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Dip (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
@8
4
Leg Extension
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
5
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
6
Lateral Raise (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@8
2
Barbell Row
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Tricep Pushdown (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
4
Bicep Curl (EZ Bar)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
6
Lunge (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@7
2
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Lat Pulldown
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
4
Chest Fly (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@8
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
6
Standing Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@7
2
Pull-Up (Weighted)
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Dip (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
@8
4
Leg Extension
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
5
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
6
Lateral Raise (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@8
2
Barbell Row
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Tricep Pushdown (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
4
Bicep Curl (EZ Bar)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
6
Lunge (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@7
2
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Lat Pulldown
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
4
Chest Fly (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@8
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
6
Standing Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@7
2
Pull-Up (Weighted)
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Dip (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
@8
4
Leg Extension
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
5
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
6
Lateral Raise (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@8
2
Barbell Row
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Tricep Pushdown (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
4
Bicep Curl (EZ Bar)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
6
Lunge (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@7
2
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Lat Pulldown
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
4
Chest Fly (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@8
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
6
Standing Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@7
2
Pull-Up (Weighted)
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Dip (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
@8
4
Leg Extension
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
5
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
6
Lateral Raise (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@8
2
Barbell Row
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Tricep Pushdown (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
4
Bicep Curl (EZ Bar)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
6
Lunge (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@7
2
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Lat Pulldown
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
4
Chest Fly (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@8
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
6
Standing Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@7
2
Pull-Up (Weighted)
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Dip (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
@8
4
Leg Extension
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
5
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
6
Lateral Raise (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@8
2
Barbell Row
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Tricep Pushdown (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
4
Bicep Curl (EZ Bar)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
6
Lunge (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@7
2
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Lat Pulldown
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
4
Chest Fly (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@8
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
6
Standing Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@7
2
Pull-Up (Weighted)
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Dip (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
@8
4
Leg Extension
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
5
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
6
Lateral Raise (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@8
2
Barbell Row
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Tricep Pushdown (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
4
Bicep Curl (EZ Bar)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
6
Lunge (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@7
2
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Lat Pulldown
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
4
Chest Fly (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@8
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
6
Standing Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@7
2
Pull-Up (Weighted)
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Dip (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
@8
4
Leg Extension
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
5
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
6
Lateral Raise (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@8
2
Barbell Row
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Tricep Pushdown (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
4
Bicep Curl (EZ Bar)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
6
Lunge (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@7
2
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Lat Pulldown
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
4
Chest Fly (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@8
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
6
Standing Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@7
2
Pull-Up (Weighted)
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Dip (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
@8
4
Leg Extension
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
5
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
6
Lateral Raise (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@8
2
Barbell Row
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Tricep Pushdown (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
4
Bicep Curl (EZ Bar)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
6
Lunge (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@7
2
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Lat Pulldown
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
4
Chest Fly (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@8
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
6
Standing Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@7
2
Pull-Up (Weighted)
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Dip (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
@8
4
Leg Extension
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
5
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
6
Lateral Raise (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@8
2
Barbell Row
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Tricep Pushdown (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
4
Bicep Curl (EZ Bar)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
6
Lunge (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@7
2
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Lat Pulldown
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
4
Chest Fly (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@8
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
6
Standing Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@7
2
Pull-Up (Weighted)
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Dip (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
@8
4
Leg Extension
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
5
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
6
Lateral Raise (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8