Unlock your full potential with this comprehensive 12-week Full Body Split program, designed for training three days a week. Each session focuses on compound movements and isolation exercises to build strength and muscle across all major muscle groups. You'll tackle classic lifts like squats, deadlifts, and bench presses, ensuring balanced development and enhanced performance. Perfect for those looking to maximize their gym time with a structured approach, this program is your pathway to achieving a stronger, more defined physique. Get ready to elevate your training and see real results!

Full Body Split 3 Days a Week (A/B)

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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 (Barbell)

Bench Press (Barbell)

Barbell Row

Lateral Raise (Cable)

Bicep Curl (EZ Bar)

Leg Curl

Seated Calf Raise

Deadlift (Barbell)

Leg Extension

Incline Chest Fly (Dumbbell)

Lat Pulldown

Seated Shoulder Press (Dumbbell)

Tricep Extension (Cable)

Ab Wheel

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