Program Description
Experience a balanced 3-day split program designed to sculpt and strengthen your entire body in just one week. Each session, lasting approximately 70 minutes, combines bodyweight and dumbbell exercises targeting major muscle groups, ensuring effective muscle engagement and growth. Perfect for novice lifters, this program emphasizes athleticism while building a solid foundation for future progress. Get ready to elevate your fitness game and transform your physique with targeted workouts that fit seamlessly into your schedule!
Program Overview
- LevelNovice
- GoalAthletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length1 week
- Time Per Workout70 minutes
- CreatedNov 06, 2025 02:14
- Last EditedNov 08, 2025 07:47
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.2%
Lats
11.8%
Abs
11.8%
Middle Delts
9.8%
Biceps
9.3%
Front Delts
8.8%
Triceps
6.9%
Hamstrings
6.4%
Quadriceps
5.4%
Chest
3.9%
Glutes
3.4%
Rear Delts
2.9%
Calves
2.5%
Lower Back
2%
Forearms
1%
