3-Day Full Body Workout Program
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🎬 In This Video
Crafting an effective workout program requires a delicate balance of science, experience, and personalization. For those seeking to elevate their strength and sculpt their physique, a comprehensive full-body workout program stands as a cornerstone. In today’s video we dive into the specifics of a meticulously structured 3-day full-body workout program that will have you feeling pumped and looking peeled after every workout.
📍Chapters
0:00 - Intro
2:04 - Day 1: Building a Foundation
4:01 - Day 2: Elevating Intensity
6:02 - Day 3: Sculpting Symmetry
8:10 - Putting It All Together
9:11 - What to do next...
🏋️♀️ Workout
Day 1:
Barbell Squats: 4 sets x 8-10 reps
Bench Press: 4 sets x 8-10 reps
Bent Over Barbell Rows: 4 sets x 8-10 reps
Dumbbell Shoulder Press: 3 sets x 10-12 reps
Dumbbell Lunges: 3 sets x 10-12 reps per leg
Plank: 3 sets x 30-60 seconds
Day 2:
Deadlifts: 4 sets x 6-8 reps
Pull-Ups or Lat Pulldowns: 4 sets x 8-10 reps
Incline Dumbbell Press: 4 sets x 8-10 reps
Seated Cable Rows: 3 sets x 10-12 reps
Dumbbell Lateral Raises: 3 sets x 10-12 reps
Russian Twists: 3 sets x 12-15 reps per side
Day 3:
Barbell Romanian Deadlifts: 4 sets x 8-10 reps
Military Press: 4 sets x 8-10 reps
Barbell Bench Press (Close grip): 4 sets x 8-10 reps
Chin-Ups or Cable Pulldowns (Close grip): 3 sets x 8-10 reps
Leg Press: 3 sets x 10-12 reps
Hanging Leg Raises: 3 sets x 10-12 reps
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