Brian Decosta inspired 3 day full body

This program is for natural lifters trying to stimulate growth while also leaving plenty of room for recovery. Feel free to swap out things, but keep the main compound lifts!

On exercises that list 5 sets, start out just doing 3 and work your way up to 5 when you feel like you can recover fine. On dips and chins, switch to weighted if desired. Do 5-12 reps. 

Progress by hitting the upper rep ranges across all sets. If you can do all 3-5 sets for 12 reps for example, bump the weight up next week!

On day 3 for squats, change it to leg press if desired. I left squats in because I don't have a leg press machine in my garage. I recommend doing heavy squat work on day 1, and then more of a technique/volume work on day 3. 

Also, feel free to choose a different rep range! 5-12 reps is not a rule!

Enjoy the gains!

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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

Week 13

Week 14

Week 15

Week 16

Squat (Barbell)

Bench Press (Barbell)

Bent Over Row (Barbell)

Seated Shoulder Press (Dumbbell)

Bicep Curl (Barbell)

Skull Crusher

Deadlift (Barbell)

Dip (Bodyweight)

Chin-Up (Bodyweight)

Overhead Press (Barbell)

Seated Calf Raise

Abs Crunch (Weighted)

Incline Bench Press (Barbell)

Seated Row (Cable)

Lateral Raise (Dumbbell)

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