3 Day Full Body

by h3n0ck

144 athletes joined

Program Description

Full body work out for beginner girls originally designed by Natural Hyperthrophy

Program Overview

Level
Beginner, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
40 minutes
Created
Jan 25, 2024 07:05
Last Edited
Feb 07, 2025 07:22

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

1

Squat (Barbell)

4

-

2A

Bench Press (Dumbbell)

4

-

2B

Bicep Curl (Dumbbell)

4

-

3A

Decline Crunch

4

-

3B

Standing Calf Raise

4

-

Day 1

1

Squat (Barbell)

4

-

2A

Bench Press (Dumbbell)

4

-

2B

Bicep Curl (Dumbbell)

4

-

3A

Decline Crunch

4

-

3B

Standing Calf Raise

4

-

Day 1

1

Squat (Barbell)

4

-

2A

Bench Press (Dumbbell)

4

-

2B

Bicep Curl (Dumbbell)

4

-

3A

Decline Crunch

4

-

3B

Standing Calf Raise

4

-

Day 2

1

Romanian Deadlift (Barbell)

3

-

2A

Lat Pulldown

4

-

2B

Lateral Raise (Dumbbell)

4

-

3A

Hip Thrust (Barbell)

4

-

3B

Tricep Pushdown (Cable)

4

-

Day 2

1

Romanian Deadlift (Barbell)

3

-

2A

Lat Pulldown

4

-

2B

Lateral Raise (Dumbbell)

4

-

3A

Hip Thrust (Barbell)

4

-

3B

Chest Fly (Machine)

4

-

Day 2

1

Romanian Deadlift (Barbell)

3

-

2A

Lat Pulldown

4

-

2B

Lateral Raise (Dumbbell)

4

-

3A

Hip Thrust (Barbell)

4

-

3B

Tricep Pushdown (Cable)

4

-

Day 3

1A

Lunge (Dumbbell)

4

-

2A

Overhead Press (Dumbbell)

3

-

2B

Dumbbell Row

3

-

3A

Hyperextension

3

-

3B

Standing Calf Raise

3

-

Day 3

1

Squat (Barbell)

3

-

2A

Overhead Press (Dumbbell)

3

-

2B

Dumbbell Row

3

-

3A

Hyperextension

3

-

3B

Standing Calf Raise

3

-

Day 3

1A

Lunge (Dumbbell)

4

-

2A

Overhead Press (Dumbbell)

3

-

2B

Dumbbell Row

3

-

3A

Hyperextension

3

-

3B

Standing Calf Raise

3

-

Day 2

1

Romanian Deadlift (Barbell)

3 Sets

-

2A

Lat Pulldown

4 Sets

-

2B

Lateral Raise (Dumbbell)

4 Sets

-

3A

Hip Thrust (Barbell)

4 Sets

-

3B

Tricep Pushdown (Cable)

4 Sets

-

Day 3

1A

Lunge (Dumbbell)

4 Sets

-

2A

Overhead Press (Dumbbell)

3 Sets

-

2B

Dumbbell Row

3 Sets

-

3A

Hyperextension

3 Sets

-

3B

Standing Calf Raise

3 Sets

-

Day 1

1

Squat (Barbell)

4 Sets

-

2A

Bench Press (Dumbbell)

4 Sets

-

2B

Bicep Curl (Dumbbell)

4 Sets

-

3A

Decline Crunch

4 Sets

-

3B

Standing Calf Raise

4 Sets

-